Prone T Raise

Lie face down on a flat or slightly inclined bench with light dumbbells in each hand and arms hanging toward the floor. Keeping your thumbs pointing up, raise your arms straight out to the sides to form a T at shoulder height, squeezing your shoulder blades together. Pause briefly at the top, then lower under control without letting the weights swing. Use light loads and focus on the rear delts and mid-back rather than momentum.