Fitness: FRF exercise back widow
Great exercise for an at home workout that works the back and rear delts. Lay on your back with your arms extended straight toward the ceiling. Slowly bend your arms and drive your elbows to and through the floor to raise your upper body off the floor. Push through your elbows to raise your body as high as you can. Pause then slowly lower your body to the starting position. Make sure to maintain control of this exercise. You should feel this in the upper back and shoulders.
Source: Fire Rescue Fitness
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