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Unilateral Flexion with Weights
Sitting with your shoulders set and your arm at your side, keeping your elbow straight, slowly raise your arm up in front of you. Do not allow the shoulders to move.
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Lying with the arm raised high above the head, lift the elbow and hand.
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Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
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Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
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Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.