HOW: Begin with a resistance band pulling your arms forward. The anchor for the resistance band should be around shoulder height. Bring your hands towards your ears with this exercise.Begin with a row then rotate your arms backwards (externally) as if you were to make a field goal symbol with your arms. Then Bring your arms overhead up to a Y formation, ideally you can get your biceps close to your ears. Come back down and repeat, this exercise should be performed slow and controlled.
FEEL: You will feel the muscles in the back of the shoulder as well as the shoulder blades work with this exercise.
COMPENSATIONS: Avoid excessively arching of the low back or shrugging the shoulders as you bring your arms overhead.