• Hold a dumbbell in each hand, palms facing body
• Raise your arms away from body shoulder height
• Turn thumbs so that they are facing up
• Lower and repeat
• Do Not Allow elbows to raise above shoulder level

• Sit in machine with shoulders lined up with arm axis (adjust seat accordingly)
• Raise arms away from body until elbows are just below shoulder level
• Lower slowly!
• Do Not Allow elbows to move forward of sides

**Machine might be set up so that you face it.

• Hold a dumbbell in each hand, palms facing forward
• Begin with elbows bent at 90 degrees
• Press hands up overhead, tap weights together
• Slowly lower elbows to shoulder level

• Lie face down on floor with towel under forhead (can be done standing in lunge position, leaning forward).
• Hold a dumbbell in each hand, palms facing backward
• Slowly, lift arms behind you as far as they will go comfortably
• Return arms to start postion

• Stand and hold a pair of dumbbells in each hand
• Keeping elbows rigid, shrug your shoulders up toward your ears.
• Lower slowly, using control
• Do Not roll shoulder back and forth
• Do Not Allow elbows to flex and extend