How to do it
Externally rotate your arms so thumbs point toward the ceiling at the top.
- 1
Lie face down with your arms bent in a 'W' position.
- 2
Lift your arms, transitioning from 'W' to 'T' by straightening your elbows.
- 3
Squeeze your shoulder blades together in the 'T' position.
- 4
Return to the 'W' position and repeat for the desired number of repetitions.
Expert tip
Control the movement and maintain tension in your upper back as you transition between the 'W' and 'T' positions.
Common mistakes
- ✕Raising the torso off the floor
- ✕Hyperextending the neck to look upward
- ✕Keeping elbows bent in the T position