Weighted Prone T-Raise

Lie face down on a bench or the floor with a light dumbbell in each hand, arms out to your sides at shoulder height in a T. Lift your arms a few centimetres, squeezing your shoulder blades together at the top, then lower under control. The added weight means you'll feel this in your upper back and rear shoulders much sooner than the bodyweight version, so start lighter than the small range of motion suggests. Keep your palms facing down and your elbows only slightly bent throughout, rather than bending them more to compensate for the load.