Preparation
For this exercise, you need a pair of dumbbells and an incline bench. Lay down on the bench facing the ground (prone) with the dumbbells in your hands
Start Position
Pull the shoulders back and down. Hold the dumbbells straight under the shoulders or a bit higher. The palms of the hands are facing each other. Keep the hands as far away from each other to engage the back part of the shoulder muscle
2‹Þ
Move the elbows out and up. Concentrate on using the back part of the shoulder muscles only to create this movement. Lift the lower arms and especially the thumbs to create an external rotation of the upper arm in the shoulder joint in the same time
End Position
Lift the elbows as far up as the strength of your shoulder muscle and flexibility allows. Keep the shoulders pulled back and down. Only the upper arm should move in the shoulder joint
2‹Þ
Let the arms shink back again. Keep the rear part of the shoulder muscles engaged to make the movement slow and controlled. Don't relax the shoulder muscle by bringing the hands too close together
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Build strong shoulders. Strength for pull movements with the arms. Strengthen the shoulders, primarily the back of the deltoids and the rhomboids