1 Rub chicken with vegetable oil and sprinkle with more black pepper. 2  Move a rack into the lower third of oven and preheat oven to 500 degrees F (260 degrees C). 3  Line the bottom of broiler pan with aluminum foil.
Do not allow the arm to move during this exercise. Hold the pressure for three seconds, then relax. Repeat 10 times and switch to the opposite side. Work up to three sets of 10 repetitions. Strengthen the infraspinatus using a small hand-held dumbbell.
This exercise strengthens your latissimus dorsi muscle which attaches to the front of your shoulder and helps with adduction. Step 1: Secure the middle of a resistance band in the top of a door. With your arms elevated over your head, hold onto each of band's ends. Step 2: Pull the ends down and back towards your hips as you bend your elbows.