HOW: Begin by lying flat on your stomach with your arms up overhead. Grab onto a dowel or stick with both hands and your shoulders comfortably apart. From here, squeeze your shoulder blades and lift the dowel straight up as high as you can go while keeping your head down. Return to the starting position and repeat.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Keep your chest and head down, don’t lift them up as you raise the bar up.