Online Exercise System

Primary Muscles:

• Erector Spinae
• Rhomboids
• Rotator Cuff
• Deltoids

Secondary Muscles:

Body Area:

• Back
• Shoulders

Movement Type:

• Accessory

Equipment:

• Body Weight

Training Category:

• Body Weight
• Mobility
• Warm-Up Drills

Proper Steps:

Lay prone on your belly, with you core braced and legs tout together
Extend both arms to the sides with both palms facing down
In one smooth motion, pull your chest off the ground, point your thumbs to the ceiling, and think about bringing the back of your hands together behind you
Return to the starting position
To increase intensity, hover your lower body off the ground