If you have ever injured your shoulder at some point and if you have been sent to physical therapy there is a chance you may have done one variation or another of this exercise. It can be done dynamically. It can be done with static holds at each angle. It can be done prone on the floor or on a bench. It can be done in a bent over position. And for resistance it can be done without any resistance or can be done with added resistance in the form of a couple light dumbbells.
Here’s another variation from a different position and with a different mode of resistance: standing and band resisted.
This is not just an exercise to use if you are dealing with a current shoulder issue. It’s also an exercise to help prevent you from dealing with a future shoulder issue. You can use it as part of your warm up or as a filler between sets of upper body work. Hold each position for anywhere between 10-20 seconds.