This exercise strengthens the upper and middle back and rear shoulder (posterior deltoid). Imagine squeezing a pencil between your shoulder blades as you do each move to effectively target your upper-back muscles.

• Hold a dumbbell in right hand, kneel with left knee on a flat bench, placing left hand on the bench under left shoulder, arm straight, right foot on the floor in line with hips, right knee slightly bent.
• Let right arm hang in line with right shoulder, palm facing back, hips and shoulders squared.  Your abs should be pulled up and in, head and neck in line with spine.
• Draw shoulder blades down and together as you bend right arm up and out to the side until elbow is at a 90-degree angle and knuckles point down.
• Slowly lower arm to start position, complete repetitions, then switch arms to complete 1 set. 
• Exhale as you lift or exert force; inhale as you return to starting position.
• Do three sets of 15 repetitions for each side.

Tips on Form:  Contract your upper-back muscles on the working side at the start of each repetition, before bending your elbow.  Keep your shoulders down and your chin level throughout each repetition.  Engage your abs and buttocks for better balance and stabilization.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.