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from Tim Skafidas

While lying face down on a mat, grab 2 light dumbbells (thumbs facing up) and lift slow and controlled with arms straight overhead, keeping your shoulder blades back and down. You can modify this move with body weight only. This can be done super slow or as a static hold. Breathe out while lifting the dumbbells up.
Helpful tips and Tricks
To increase core/back stimulation lift feet, knees and chest off the mat.
Why it works
Great for upper back postural muscles.
Target Muscles