Shoulder/scapular stability + external rotation. Hold the hands palms up like carrying pizzas, elbows at 90° and tucked.
Why: strengthens rotator cuff (infraspinatus/teres minor), mid–low traps/rhomboids, forearm supinators; improves humeral head control and posture.
Setup: feet hip-width, neutral spine, ribs down, scapulae “in your back pockets,” elbows glued to sides, forearms parallel, palms up.
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