Scapular control with flexion of the shoulder

Perform the described movement slowly and steadily while keeping the involved joints aligned. Complete the range without using momentum through the hardest portion. 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, middle and lower trapezius and neck and upper trapezius; match resistance and range to a beginner level and never force a painful repetition.