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Horizontal Extension in 90° Abduction

Lying on the front with the arm out to the side, lift the elbow and the hand up - 2 inches off the bed.

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Elbow Flexion

Slowly bend and straighten the elbow, sitting with the shoulder blades set.

Unilateral Flexion with Weights

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.

Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.