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Lay on in incline bench face down. The end of the bench needs to be below your sternum so you can roll over in the bottom. Start with your hands together, your scaps spread apart and your upper back hunched over. Start the movement by pulling your shoulder blades together and down your back. Pull your hand all the way back so your arms are in line with your body, if your ROM allows it. Try to pause in the top for a second. Keep your elbows straight don't turn these into a shoulder clean. You should feel these more in your lower trap, in the middle of your back just below the lower angle of your scapula.

We've done these as heavy as 4x10-12 or as light as 4x60 or 60 seconds.