Empty Can Rotator Cuff Exercise For Baseball Pitchers

In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.)  Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Source: American Academy of Family Physicians