1 Arm Dorsal

Lie on your front, keeping your toes on the ground, placing one hand and forearm flat on the floor, with the other hand, resting on your forehead, palm facing the floor.

Slowly lift one shoulder off the floor, with your elbow pointing upwards, keeping the other forearm flat on the ground.

Lower under control and repeat 5 - 15 times each side, 1 repetition every 2 seconds.

Progress to performing two arm dorsal raises; remember to keep both feet in contact with the floor at all times.