Scapular retraction with body weight on the ground

Muscles worked

You need

How to do it

1. On the floor lying on your back, with arms in a T shape and elbows bent.
2. Try to generate force against the floor with the back of your arms to lift the upper part of your back off the ground.
3. If it is difficult for you, you can lightly assist yourself with the strength of your abs, but ideally you should not use them.
4. Return to the starting position to complete one repetition.