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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.
Holding weights, raise the arms above the head keeping the shoulders relaxed.
Slowly raise the arms above the head keeping the shoulders relaxed.
With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.