Movement · Shoulders
Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. Extend your arm straight down towards the floor, keeping it close to your body. Raise your arm up and back, squeezing your shoulder blade towards your spine. Pause for a moment at the top, then slowly lower your arm back down to the starting position. Repeat for the desired number of repetitions, then switch arms.
Technique
Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
Extend your arm straight down towards the floor, keeping it close to your body.
Raise your arm up and back, squeezing your shoulder blade towards your spine.
Pause for a moment at the top, then slowly lower your arm back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
