Incline bench dumbbell pull:
Adjust an incline bench to 30 degrees. Lie on the stomach head up so that your hands hang freely and do not touch the floor. Make sure that the head is above the edge of the back, otherwise you will have to turn it. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in. Your arms should be fully extended and hanging straight down. This is the start position. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides. Hold and squeeze your shoulder and back muscles. Return to the start position in a slow, controlled movement.
Mistakes and recommendations:
Do not take too heavy weight if it does not allow you to work in your full amplitude.
Work slowly and control your movements. If you can’t avoid sharp movements, take less weight.
Do not forget about stretching. It will make the exercise more efficient.