Batwings

• Grab a light(ish) pair of kettlebells or dumbbells and lie facedown on a bench, resting the weights on the floor.


• Pull the weights up toward your rib cage, squeezing your shoulder blades together at the top for a second. From a bird's-eye view, your torso should resemble bat wings. When in doubt, stick your thumbs in your armpits on this drill.

• The higher you pull, the harder you should squeeze your shoulder blades together. This movement is slight, the weights should move up and down only about 6 inches. The repetitions are akin to an isometric squeeze.