Lateral raising of the arms in prone position ► prone T hold

Lie on your stomach with your forehead resting on a folded sheet, feet shoulder-width apart, arms pointing to either side (T-position). 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 and hold the position.

Attention:
Only the arms should be raised, nothing else - aim to isolate the upper back.

Harden:
Hold additional weight in your hands or on your arms.

2 weight cuffs/2 weight balls/dumbbells ► Make the exercise more difficult (additional weight)