45-Degree Scarecrow
1.Set an incline bench to 45 degrees.
2.Holding a pair of light dumbbells, lie
chest-down on the bench. Raise your
upper arms so they’re perpendicular to
your torso and parallel to the floor. Bend
your elbows 90 degrees, so your
forearms hang straight down toward the
floor.
3.Keeping your elbows, wrists, and upper
arms in fixed positions, rotate the
weights up and back as far as you can—
you want your shoulders to act like
hinges, your arms like swinging gates.
4.Pause, then slowly lower the weights.
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