Weighted Dorsal Raise

Lay on the floor on your front, holding a suitable weighted plate weight or dumbbell behind your head, keeping your elbows pointing out to your sides, focus on keeping your head looking down to the ground.

START	FINISH

Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.

Smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.

Always look straight down at the floor and with all exercise's stop if you feel any pain.