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.
Below the infraspinatus is the teres minor, and below the teres minor is the teres major. Both the teres minor and teres major commence on the shoulder blade and stretch out to the upper arm bone. Together these three muscles assist the latissimus dorsi in shoulders adduction during the pull up. This is the action that moves your upper arm bone into your body, lifting your body up to the bar.