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Slowly move the weight from side to side keeping the shoulder blades set and relaxed.
Lying on the front with the arm out to the side, lift the elbow and the hand up.
Keep shoulder set and raise arm above your head, slowly lower the arm.
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
Holding weights, raise the arms above the head keeping the shoulders relaxed.