This routine is 4 exercises all designed to target the scapular rotators. Click each one for a video link.
Notes on performance
ALL (even scaption, despite the video) exercises are done from the 3-point position; if you don’t have a bench and have a higher table, just rest on your bent elbow/forearm
3 sets of 12 of each exercise 1-3x/week
make sure you FEEL the shoulder blades MOVING, not just effort in the front of the shoulder.
you an add weight, but the effort should be SLOW and CONTROLLED and not look much different than without weight
Summary
Easy as that. Every shoulder rehab/strength program is some version of this, just in different positions and various degrees of complexity. Give it a shot.
I will give it a shot. Good suggestions