Lateral raising of the arms in prone position ► prone T raise hold / prone lateral raise hold

Lie on your stomach with your upper body slightly raised, feet shoulder-width apart, arms pointing to either side (T-position). 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 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)