Frames from Coach Cole's demo in the Corebound videos.
Setup
Lie face-down on the bench with light dumbbells hanging under your shoulders.
Step by step
- Face-down on the bench, arms hanging, soft elbows.
- Sweep the dumbbells out wide to shoulder height.
- Squeeze your upper back, lower slowly.
Cole's tip
Go lighter than you think. This is a sweep out wide, and if it turns into a row, the weight is too heavy.
Common mistakes
- Too heavy, so it turns into a row.
- Shrugging.
- Swinging.
Make it easier or harder
Easier option
Very light dumbbells, or bent-over without the bench.
Harder option
2-second pause at the top.
Safety
- Very light dumbbells are enough here.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
