Set incline bench 30-45 degrees. Lie prone (face down), chest supported.

Hold dumbbell each hand, neutral grip (palms facing), arms hanging straight down.

Engage core. Retract shoulder blades.

Pull dumbbells up towards sides, bending elbows.

Keep elbows close to body.

Squeeze back muscles at top.

Slowly lower dumbbells back to start.

Repeat.