Incline shoulder rotations

This exercise focuses on increasing shoulder mobility and developing strength through the upper back and shoulders.
Start kneeling on a high-inclined bench with both hands externally rotated at waist level holding a weight.
Inhale and pull your hands forward and up, rotating into a neutral position overhead. Exhale as you push your hands down and behind your back, internally rotating them as far as possible. Then reverse the motion up overhead, and back down in front of your body.
You should feel your shoulders rotating, and connecting into your back, chest, and arms. Use a very light weight and focus on a slow and controlled motion through the entire movement.