Half Press-Up

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

Keep shoulder set and raise arm above your head, slowly lower the arm.

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

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

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