Prone high row with external rotation - Version 2
Lie on your stomach on a table. Let one arm hang over the edge of the table while holding a dumbbell. Place the other hand under your forehead. Gently lengthen your neck through the top of your head.
Lift your elbow out to the side. Keeping the elbow in place, rotate your shoulder outwards by lifting your hand to the level of the table. Return to the starting position in a controlled manner.
Required equipment: Table, Bench, Dumbbell, Weights, free
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