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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie face down on a flat bench holding very light dumbbells with your arms extended out to form a T.
- 02Turn your thumbs upward, keep your neck neutral, and draw your shoulder blades gently together.
- 03Lift both arms slightly above bench height without raising your chest or shrugging.
- 04Hold the T position for the assigned time while breathing normally.
- 05Lower the dumbbells carefully to the floor and rest before repeating.
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Variations
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