Lie face down on a bench with a small plate or similar in each hand. Perform slow arm circles in the fullest range of motion possible, focusing on full scapular motion through retraction, depression, protraction and elevation, and perform reps in each direction.
 
Purpose
This is an active mobility drill for the shoulders and helps improve scapular control and stability.
 
Programming
Use 1-3 sets of 5-10 rotations in a warm-up.