Set up a bench at a height that allows your body to hang freely underneath it.
Lie face up on the ground with your head towards the bench.
Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
Position your body so that your heels are on the ground and your arms are fully extended.
Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s