Extend the arms laterally at shoulder height, with the palms of the hands upwards. Even though it will be hard for you, try to keep this position as to correctly exercise the muscles.

By doing a smooth and constant movement, rotate the arms and hands 180 until the palms are in the initial position. In other words, you should end with the palms upwards. When you reach the maximum position of turning the arms, return to the initial position and repeat the exercise for 35 seconds. Rest, and later go back to do the exercise 2 more times.

It is very important that the chest stays completely erect, along with the head, so that the movement can cover all the pectoral muscles, shoulder blades, and cervical area. Remember that the straighter you keep the arms, in respect to the shoulders, the better your results will be over time.