Lying on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms pointing forwards in extension of the body (I position). Arms stretched and completely relaxed. From this position, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor (palms facing inwards). Keep your arms straight throughout the entire movement. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.
Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.
Harden:
Do not lower your arms completely; hold additional weight in your hands or on your arms.
