If yall got a bench, do these on a incline bench like 45 degrees, put both your knees on the bench lay down on one side and hold a dumbbell on the other and put your dumbbell in front of you rather than the side and do the Lateral movement just like the normal one to greater increase range of motion and stretch on the muscle which is very important and just repeat it for the other shoulder also control the eccentric meaning go up fairly quick and GO BACK DOWN SLOWLY to promote muscle growth even more ONE THING I FORGOT TO SAY PUT YOUR LEFT ARM AROUND THE TOP OF THE BENCH SO YOU DON'T LAY ON YOUR SHOULDER WHILE DOING THIS EXCERCISE Jesus still loves you after all you've done because he is sufficient in grace and love but also wrath:)