This exercise isolates your latissimus dorsi (lats), which are the large muscles that run down the sides of your back under your armpits. Strengthening these muscles can help you with lifting, rotating your arms, and pulling objects toward you.


1 Lie on your back on the floor. Bend your knees at 45-degree angles and place your feet flat on the floor. Hold one weight in your hands and extend your arms toward the ceiling.


2 Slowly extend your arms over your head and lower the weight as close to the floor as possible. Pause, then extend your arms toward the ceiling. Repeat this step 8 to 10 times.

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