1. Start Position: Exhale as you slowly raise your arms, by rotating from your shoulders only.
2. Middle Position: As you raise, concentrate on keeping the 90-degree angle in your arms and your elbows level with your upper back.
3. End Position: Continue to raise as high as possible, squeezing your shoulder blades together. Hold for 1/2 a second. Keep your head aligned with your spine and do not hyperextend your lower back.
4. Return to Middle: Inhale as you slowly return to start position.
5. Return to Start: Keep your forearms perpendicular to the floor, your back straight and head aligned with your spine. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie face down on a flat bench, so that your head is over the edge.
• Raise your arms to a 90-degree angle, so that your forearms are perpendicular to the floor and your elbows are aligned with your shoulders.
• Note: Make sure your elbows are level with your upper back.
• Looking straight down, keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your head over the edge of the bench, looking straight down.
   • Keep your arms at a 90-degree angle.
   • Keep your elbows level with your upper back.

2. At end position,concentrate on squeezing your shoulder blades together.

   • At end position never hyperextend your lower back.