Half Press-Up

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

Lying with the arm raised high above the head, lift the elbow and hand.

Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

Slowly move the weight forwards and backwards keeping the shoulder blades set.