HOW: Lie on your side with support for your head from a pillow or opposite arm. With a dumbbell in your hand, rest it on your hip with your palm facing down. From here, bring your arm up in front of you aiming for your armpit. Keep the dumbbell in that same line and bring it up and over your head, then return to the starting position.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Don’t let the dumbbell drop as you bring it overhead. Don’t twist your back either way, keep your hip pointing straight up.