Main muscles worked: Rear delts, upper back

Mainly used for home workouts.

How to perform this exercise?

  • Lie on the ground, facing down and with your arms out to the sides (like a T)
  • Lift your arms up and keep them straight during the entire movement
  • Focus on contracting your muscles and squeezing the shoulder blades together
  • Work in a controlled tempo, and never rest in the bottom position