Prone reverse fly

Muscles worked

You need

How to do it

1. Lie face down with your forehead resting on the floor or hovering just above it and your arms extended out to the sides in a T with thumbs pointing up.
2. Lift both arms straight up toward the ceiling as high as they will go by squeezing your shoulder blades together then lower them back down without letting the hands rest.
3. Keep your gaze at the floor so your neck stays long and let the squeeze between the shoulder blades do the lifting rather than the shoulders.