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.
During the exercise, the serratus anterior, rhomboids and pectoralis minor stabilze the scapula so that the humerus can move from a stable base. Lie on a horizontal exercise bench with your knees bent and feet flat on the floor. Hold a dumbbell in the palms of both hands with your thumbs surrounding the handle.