Lie on your stomach with your forehead resting on a folded cloth, feet shoulder-width apart, arms bent, elbows close to your body, arms pointing diagonally forwards to the respective side (W position), arms completely relaxed. Hold a (light) dumbbell in each hand. From this position, pull your shoulder blades together and raise your arms until your elbows are at shoulder height and your arms are parallel to the floor (palms facing inwards at an angle). 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.
Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.
