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Lying on the front with the arm out to the side, lift the elbow and the hand up - 2 inches off the bed.
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.