Shoulder flexion with weight shift - Isometric shoulder external rotation

Stand with one leg forward with your weight on the rear leg. Hold an exercise band in one hand and wrapped around the other hand with your elbows bent.

Move your weight towards your front leg and at the same time bring your arms forwards and upwards while keeping the band tight. Keep your neck and shoulder relaxed. Bring the weight back to the rear leg and lower your arms to your side.