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Exercise overview
Training details
Upper BackShouldersRotator Cuff
Equipment
Dumbbell
Sets × reps
3 × 10
Rest
1 min
How to perform it
Step-by-step instructions
- 01Lie chest down on an incline bench holding very light weights with the arms hanging freely.
- 02Raise the arms straight overhead into the I position, then lower them with control.
- 03Lift the arms diagonally into a Y shape, keeping the thumbs up, then lower again.
- 04Raise the arms out to the sides into a T shape without shrugging.
- 05Return to the start after each letter and repeat the sequence with smooth shoulder-blade control.
Use this exercise in a plan