Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

Holding weights, raise the arms above the head keeping the shoulders relaxed.

Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.

Slowly move the weight from side to side keeping the shoulder blades set.

Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.