- Lie face down on a table with our head and shoulder off the front end of the table holding a DB in each hand using a neutral grip (palms facing inward) with arms fully extended downward.
- Retract the scapula and pull both arms up until the upper arms are at shoulder height and parallel to the floor. Bend the elbows to a 90 degree angle so that the forearms are pointing down and the palms are facing backwards. This is your starting position.
- Set the abs and, keeping a 90-degree angle at the elbow, rotate both arm upward until the hands are at shoulder-height and the forearms are parallel to the floor.
- Stop when the hands reach shoulder height, pause, slowly return to the starting position and repeat.
- Do not raise the hands higher than shoulder height to minimize the risk of impingement.
- Keep the abs tight and trunk erect throughout the movement and do not shrug the shoulders are rock the body to initiate movement.
- If you have to use momentum to initiate movement, the weight is too heavy. Choose a lighter set of DBs.