An upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
Set an incline bench to a 30-45 degree angle.
Lie face down on the bench with your chest supported and feet firmly on the ground.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Extend your arms straight down towards the floor.
Engage your core and keep your head in a neutral position.
Raise your arms out to the sides until they are parallel to the floor, forming a 'T' shape.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
Use light weights to maintain proper form and control throughout the exercise.
Focus on squeezing your shoulder blades together as you lift the dumbbells.
Keep your elbows slightly bent to reduce strain on the joints.
Avoid using momentum; perform each repetition in a controlled manner.
Maintain a neutral spine by keeping your head aligned with your torso.
Breathe out as you lift the weights and inhale as you lower them.
Loading…