HOW: Begin on your hands and knees, with your knees under your hips and your wrists under your shoulders. Place one end of the band underneath your stationary arm, with the other end of the band, bring out your arm in a T formation. This is achieved by brining your arm out as far as you can, make sure to squeeze the shoulder blade back. Return back to starting position and repeat. Stay strong in the arm that is stationary, this is achieved by pushing the scapula away from your body.
FEEL: You should feel the muscles on the front of your shoulder on the arm that is stationary while you are working the muscles on the back of the arm that is pulling the band.
COMPENSATIONS: Avoid rotating the body as you perform the T, make sure to keep your torso stable.