Prone position with upper body slightly raised, feet shoulder-width apart, arms pointing to either side (T-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 forward or downward). 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.
Variation I:
Alternately raise one arm (instead of both at the same time).
Variation II:
Position on a flat bench or an incline bench.
