How to do it
Pin your shoulder blades down against the floor before each rep.
- 1
Lie on your back on the floor with your knees bent and feet flat.
- 2
Hold a bottle weight with both hands above your chest, arms extended.
- 3
Keeping your arms straight, lower the weight in an arc behind your head until your arms are parallel to the floor.
- 4
Bring the weight back up to the starting position using your lats and chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your hips stable and avoid arching your lower back excessively as you lower the weight behind your head to protect your spine and focus on the lats.
Common mistakes
- ✕Bending the elbows during the arc
- ✕Lifting the head off the floor
- ✕Breaking the wrists backward