Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.

Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.