Prone T-Raise

Lie face down on the floor or a bench with your arms out to your sides at shoulder height, forming a T, palms facing down. Squeeze your shoulder blades together and lift your arms a few centimetres off the surface, leading with your elbows rather than your hands. Keep your neck relaxed and your gaze down rather than craning up to watch yourself lift. The range of motion is small since you're already extended out to the sides; the work is in the squeeze at the top and the slow release back down, not how high you get your arms.