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Exercise overview
Training details
Upper BackTraps Neck
Equipment
Dumbbell
Sets × reps
3 × 15
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Lie chest down on an incline bench with a dumbbell in each hand and arms hanging straight.
- 02Keep your neck neutral, elbows extended, and chest in contact with the pad.
- 03Draw your shoulder blades back and slightly down to lift the dumbbells a small distance.
- 04Pause when your middle back contracts without bending your elbows or shrugging toward your ears.
- 05Allow your shoulder blades to glide forward under control and repeat through the same short range.
Use this exercise in a plan