Prone position with upper body slightly raised, arms completely relaxed on the floor, hold a (light) dumbbell in each hand, feet shoulder-width apart. From various starting positions, pull the shoulder blades together and raise the arms until the elbows are at shoulder height and the arms are parallel to the floor. Exhale in the end position, hold the position for a moment, then inhale and lower your arms back to the starting position.
Starting positions:
I-position: Arms point forwards in extension of the body (palms facing inwards)
Y-position: Arms point diagonally forwards in extension of the body to the respective side (palms facing inwards)
T-position: Arms pointing to the respective side (palms facing forwards or downwards)
W-position: arms bent, elbows close to the body, arms pointing diagonally forwards to the respective side (palms facing diagonally inwards)
A-position: arms pointing diagonally backwards in extension of the body to the respective side (palms facing inwards)
Possible sequences (examples):
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.
