The incline L raise is a prehabilitation exercise that increases strength and functionality throughout the upper back and shoulders, targeting the sides of the shoulders.
Lie chest-down on an incline bench set to a 30-degree angle. Allow your arms to hang down, elbows bent, with your palms facing each other.
Pull your arms up by squeezing your shoulders together. Your hands should face the floor. Rotate your shoulders so your forearms raise up and your hands are on each side of your head. Pause, and reverse the motion until you are back in the starting position.
Make sure you squeeze your shoulder blades together when raising your elbows to the highest position.
Perform this movement slow, avoiding any excess momentum.