Cross-shoulder extension
Lie back on an incline bench and hold a light dumbbell over your head in your left hand, palms facing in. Support the arm with your right hand. Bend your left arm to lower the weight to your right shoulder; don’t bend your wrists. Raise it back up. Do 12 reps, then switch arms.
Standing scaption
Stand holding light dumbbells by your thighs with your palms facing each other. Keep your arms straight, then slowly raise them in front of you at eye level and point to the 10 o’clock and 2 o’clock positions. Slowly lower back down again. Do 8-12 reps to cap off your arm muscle.
