How to do it
Press your feet firmly into the floor to stabilize.
- 1
Bend over with a flat back, slightly bending your knees.
- 2
Extend your arms towards the floor.
- 3
Pull your elbows up and back, bringing your shoulder blades together.
- 4
Once at the top, perform small pulsing movements by slightly releasing and then pulling the elbows back again.
- 5
After several pulses, return to the starting position and repeat for the desired number of repetitions.
Expert tip
Focus on a controlled tempo, squeezing your shoulder blades together at the top of the movement to fully activate your back muscles.
Common mistakes
- ✕Rounding the mid-back in the bent-over hold
- ✕Jerking the torso upward to start each pulse
- ✕Allowing the elbows to flare outward