Waiters

1. Stand with your feet hip-width apart, holding a small weight plate in one hand at shoulder height, palm facing down, as if carrying a tray. 2. Keep your elbow bent at 90 degrees and close to your body, engaging your core for stability. 3. Slowly transition the plate behind your back by rotating your shoulder, maintaining the bent elbow and keeping your upper arm close to your side. 4. Hold for a moment, then return to the starting position, simulating the movement of a waiter or butler. 5. Repeat for the desired number of repetitions, then switch arms and perform the same movement, focusing on controlled motion to target the rotator cuff muscles.",