How to do it
Drive both elbows straight back along your ribs at a controlled tempo.
- 1
Lie on your stomach with your legs bent at the knees and your arms extended in front of you.
- 2
Exhale and pull your elbows back, lifting your chest slightly off the floor.
- 3
Hold the contraction for a moment, then slowly lower back down to the starting position.
- 4
Repeat for the desired number of reps.
Expert tip
Engage your core and squeeze your shoulder blades together at the top of the movement for maximum muscle engagement.
Common mistakes
- ✕Lifting the chest too high off the floor
- ✕Bending the wrists during the pulling phase
- ✕Craning the neck upward during the lift