- With dumbbells in either hand and an overhand grip, lay on an incline bench that is roughly 15 - 30 degrees high.
- With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
- Slowly lower your arms back to starting position.
- Sit with your chest in your lap, dumbbells in hands, arms bent, internally rotate shoulders.
- Raise dumbbells out to sides, squeeze rear delts.
- Lower weights, repeat for reps.
- Sit on a bench with one foot on the bench.
- Place the elbow on the inside of your elbow and use it for leverage.
- Point your fist toward the wall andthen toward the ceiling. Rotating a total of 90 degrees.
- Sit on a bench. Put your chest in your lap. Try to get your torso as close to parallel with the ground as your mobility will allow for.
- Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.
