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Stand with heals, butt, upper back, and shoulders against a flat wall. Lift your arms out to your side with your elbows against the wall and and hands up and against the wall. Slide your arms up and down, mimicking a shoulder press pattern. However, do not compensate by arching your back. You should feel a strong activation in the middle of the back—not in your shoulders or upper traps. If too difficult, you can regress it by moving your feet a bit out from the wall.

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