Half Press-Up

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

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

Slowly move the weight from side to side keeping the shoulder blades set.

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

Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.