1 - Position an incline bench at a 45-degree angle. Place a pair of dumbbells on the floor at the foot of the bench. Sit on the bench with your chest against the incline and your feet flat on the floor. Grab a dumbbell in each hand.
2 - Hold the dumbbells with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor.
3 - Begin the movement by retracting your shoulder blades and pulling the dumbbells towards your lower ribcage. Keep your elbows close to your body as you lift the dumbbells.
4 - At the top of the movement, squeeze your shoulder blades together for a moment to fully engage your upper back muscles.
5 - Lower the dumbbells back down to the starting position with control, allowing your arms to fully extend.
6 - Perform the desired number of repetitions, usually 8-12 reps per set.
