Spread your arms so that they are at a 90° angle to your body. Keep your arms almost completely straight.
3
Raise your arms sideways until your rear shoulder is completely contracted. Your arms remain almost completely straight. Hold the position briefly and exhale as you do so.
4
Slowly and carefully lower your arms until they are back in the starting position. Breathe in as you do so.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
As you lower your arms down, your shoulders should also move downwards so that you feel a slight stretch in your back shoulder. Your arms should remain almost fully extended throughout the exercise. As you bring your arms back, imagine that you are pushing your elbows back.
You can hold a water bottle in each hand to make the exercise a little harder.
Note: It is not a mistake if you bring your shoulder blades together at the back as you return. This trains the trapezius and does not put less strain on the back of the shoulder.
Muscle groups
Primary
Shoulder (posterior)
Secondary
Shoulder (lateral / middle)
Back (upper - trapezius)
Tertiary
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Equipment
Body weight
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