Movement · Back
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. Extend your arms straight down towards the floor, keeping a slight bend in your elbows. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.
Technique
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
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.
