- Lie face down on a table with one arm off the side of the table and your head off the front end of the table holding a DB in one hand using a underhand grip (palms facing forward) with arms fully extended downward.
- Set the abs and, keeping the arm straight, extend (pull) the arm bacwards and slightly out to the side.
1) EXTENSION WITH 30 DEGREE ABDUCTION
2) LIFT ARM TO HIP WITH PALM DOWN
(KEEP SHOULDERS PINCHED)