Set-up: Begin lying face down on the floor with your shoulder blades pulled together and your arms overhead .
Movement: With your shoulder blades pulled together, raise your arms and chest off the floor. Create movement through the shoulders, upper back and mid-back, not the lower back. Pause briefly at the top and return to the start position along the same path.
Emphasis: Focus on technique and stability in this exercise. Do not use momentum and do not hyperextend your low back.