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Half Press-Up

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

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Elbow Flexion

Slowly bend and straighten the elbow, sitting with the shoulder blades set.

Unilateral Flexion with Weights

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

Lateral Rotation

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

Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.