- PrimarySecondaryTertiary
- Difficulty
- Beginner
- Force
- Hold
- Grips
- Underhand
- Mechanic
- Isolation
- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.