Fly vertical with resistance band

Move the arms through a controlled arc with a slight bend in the elbows. Open or close only as far as you can without forcing the front of the shoulder. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders; match resistance and range to a beginner level and never force a painful repetition. Keep resistance continuous and avoid letting the cable or band suddenly go slack.