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 isolates the serratus anterior muscles. Sit on an incline bench angled at 45 to 60 degrees. Hold a dumbbell in each hand and position the weights above your shoulders with your arms extended. Keeping your arms straight, raise your shoulders toward the dumbbells as high as possible.