Dumbbell Prone Full Can Exercise
Face down on a flat bench, one arm at a time raised thumb up into a Y beside the head while the other bell hangs; a light lift for the lower traps.
How to do it
Setup
Face down on a flat bench, knees bent, a light bell hanging from each hand, thumbs forward.
Steps
- Raise one arm, thumb up, forward and out until it lines up beside the head.
- Draw the shoulder blade down as the arm rises.
- Lower it to the hang, then raise the other arm.
Common mistakes
Shrugging the shoulder toward the ear: the blade goes down as the arm goes up. The arm drifting out wide into a T: aim between straight ahead and the side. Bells too heavy to hold the line: pick lighter ones.
Breathing
Exhale on the raise, inhale lowering.
