Hold a dumbbell in each hand. Lie on your stomach on the flat bench.
2
Hold the dumbbells with your hands in a neutral grip (palms facing inwards). Let your arms hang down at your sides and keep them almost fully extended.
3
Raise your arms sideways until your back shoulder is fully contracted. Your arms remain almost fully extended and are now spread 90° to the side of your body. Hold the position briefly and exhale.
4
Bring your arms down slowly and in a controlled manner until they are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise. As you lower your arms down, your shoulders should also move downwards so that you feel a slight stretch in your back shoulder. Your arms should remain almost fully extended throughout the exercise. As you bring your arms back, imagine that you are pushing your elbows back.
Note: It is not a mistake if you bring your shoulder blades together at the back as you return. This trains the trapezius and does not put less strain on the back of the shoulder.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Flat bench
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