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Stand with the shoulder blades set, and the elbow bent at 90 degrees, rotate the hand to the side, keeping the elbow underneath the shoulder.
Shoulder blades should be drawn flat and together.
Lying with the arm raised high above the head, lift the elbow and hand.
With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
Slowly move the weight from side to side keeping the shoulder blades set.