Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall (or hinge forward slightly) and lift your arms into a W shape: elbows bent and down by your ribs, hands at shoulder height, thumbs pointing back. Start with no weight or very light dumbbells.
Step by step
- Elbows bent in a W, thumbs back.
- Press up into a Y.
- Squeeze your shoulder blades down and back.
Cole's tip
Shoulders down and back first, then reach. Keep them away from your ears the whole time.
Common mistakes
- Shrugging up to your ears.
- Arching the lower back.
- Arms drifting forward.
Make it easier or harder
Easier option
Smaller range, slower.
Harder option
Light dumbbells, two-second hold at the top.
Safety
- Add light dumbbells only when the bodyweight version is easy.
- 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.
