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Prone Long Arm “T”
Prone Long Arm “T”
Prone Long Arm “T”

Prone Long Arm “T”

Lying face down reach your arms straight out to your sides (with a bird’s eye view you would look like the letter “t.” Grab two very light weight dumbbells (and you may not need any dumbbells). Make sure your shoulders are pulled back away from your ears. Initiate the motion by drawing the shoulders blades together causing your arms to lift off the floor and in turn causing the dumbbells to lift off the ground. It’s important to keep your arms stiff and straight. Take them as high as your body will allow you to go. You might notice that instead of lifting your arms straight up that you push them up but also backwards. Try to stick to lifting them straight up towards the ceiling. On the descent, gradually allow your arms back down just far enough that your arms barely touch the floor and repeat. Do 8 to 12 of these.

SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.
 
 

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