- Keep a slight bend at your elbows.
- Raise your hands till your arms are parallel to the floor.
- Keep your back flat.
- Pause at the top of each rep for a count.
Bent-arm Bent-over Lateral Raises, Contracted: Midback- You can also do this movement with a V-bar and a cable or
a T-bar-row machine with chest support. - Keep your back flat.
- Use an overhand grip, with your hands a few inches apart.
- Keep your arms angled away from your torso.
- Don’t pause at the bottom, the point of stretch.
- Don’t relax your shoulders; maintain tension on your midback
muscles throughout the set.
Close-grip Rows, Midrange and Stretch: Midback