Scapular retraction with body weight on the ground

External Rotators - Lower Trapezius - Rear Deltoid

Scapular retraction with body weight on the ground
  • On the floor lying on your back, with arms in a T shape and elbows bent.
  • Try to generate force against the floor with the back of your arms to lift the upper part of your back off the ground.
  • If it is difficult for you, you can lightly assist yourself with the strength of your abs, but ideally you should not use them.
  • Return to the starting position to complete one repetition.

Sessions

Posture Correction and Compensation

Beginner

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid

Pipo Forgotten Muscles

Intermediate

Biceps ∙ Triceps ∙ Forearms ∙ Upper Chest ∙ Lower Chest ∙ Anterior Deltoid

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