This is an underutilized exercise which helps bring stability and strength to the lower traps. Those bad boys help along with shoulder activation and stability. It’ll also help refine the pulling into our midline a bit more efficiently.

Angle your body down by 15-20 degrees.

Hold your arm out to either 10 or 2 o’clock.

Let the shoulder totally be relaxed at the bottom position.

To activate the movement, draw the shoulder back while keeping it out of your ear.

Bring the arm up to its highly point, hold, and slowly lower it down.

I used a 5lb dumbbell. 10lbs max.

3 sets for 8-12 reps w 30X0 tempo; rest for 75 sec after second side