Shoulder Horizontal Abduction with Outward Rotation Shoulder/Scapula

Lie on your stomach on a table with your neck in a neutral position.
Hold a relatively small weight in one hand.
Let the arm hang over the edge of the table.
Lift the arm out to the side, elbow straight and thumb pointing up and squeeze your shoulder blade in.
Return to the starting position in a controlled manner.
Note: Try not to shrug your shoulder.