How to do it
Allow your shoulder blades to slide apart at the bottom for a full stretch.
- 1
Set the bench to a 30-45 degree incline and lie prone (face down).
- 2
Hold a dumbbell in each hand with a neutral grip.
- 3
Lift the dumbbells to the side, keeping your arms slightly bent.
- 4
Squeeze your shoulder blades together at the top of the movement.
- 5
Lower the dumbbells back to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your head and neck in line with your spine, and avoid jerking motions to protect your shoulder joints.
Common mistakes
- ✕Fully straightening the arms during each rep
- ✕Bouncing the dumbbells at the bottom position
- ✕Lifting the torso off the bench during reps