Weighted Isometric Blackburns

How to perform it

Step-by-step instructions

1. 01Lie face down on a flat bench holding very light dumbbells with your arms extended out to form a T.
2. 02Turn your thumbs upward, keep your neck neutral, and draw your shoulder blades gently together.
3. 03Lift both arms slightly above bench height without raising your chest or shrugging.
4. 04Hold the T position for the assigned time while breathing normally.
5. 05Lower the dumbbells carefully to the floor and rest before repeating.