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.
Build your back muscles. These exercise build the major muscles of your back, including the latissimus dorsi, rhomboids, and teres major: Perform bent over rows. Stand with your feet shoulder-width apart, about 6 to 10 inches (15â25 cm) behind the barbell or two dumbbells.