Horizontal Vertical & W Pull Down

Setup

1. Begin in a kneeling position on a soft surface, keeping your spine straight and core engaged.

2. Start with your arms bent in a 'W' shape at shoulder height, palms facing forward, elbows tucked down and out.

Execution

1. Press Up: While maintaining the 'W' shape, press your elbows slightly upward while extending your arms until they are straight overhead in a 'Y' configuration.

2. Return: Control the downward movement, pulling your elbows back down and out to return to the starting 'W' position.

3. Emphasis: Focus on squeezing your shoulder blades together throughout the movement while keeping the shoulders relaxed and away from your ears.