kneel and lie on your front with your upper body resting on the bench.
Have your hands by your head and your elbows by your side.
Squeeze your shoulder blades together so that your elbows are raised up towards the ceiling.
Arch your back so your torso comes off the bench.
Maintain your shoulder blades in a squeezed position throughout the duration of the exercise while keeping the buttock muscles tight.
Slowly return to the starting position and repeat the movement.
