Add one set each workout, to a
maximum of three sets. This will build strength and
muscle mass in your scapular retractors.
Your arms, They work hardest in conjunction with bigger, stronger
upper-body muscles. If you want big arms, do chin ups and dips!
If you can't do a set of dips, start with bench dips.
Sit on the edge of a bench or chair, palms alongside your hips, fingers pointed toward your legs, feet flat on the floor.