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Start with the hands shoulder width apart, bend the elbows, but keep the shoulder blades set and the back flat.
Lying on the front with the arm out to the side, lift the elbow and the hand up.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.