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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 on your back with shoulders set, slowly lower the arm down to your side holding the weight.
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Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
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Lying on the front with the arm out to the side, lift the elbow and the hand up.