2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Be sure to include them in your workout.
These exercises use the muscles responsible for moving the shoulder blades, stabilizing the shoulders and maintaining good posture: the trapezius and rhomboid, serratus anterior and rotator cuff muscles.
Be sure to try this workout if you sit with your arms outstretched a lot, such as at the computer or at the wheel. The movement will help strengthen weak muscles and correct posture. It is also worth doing these exercises to work the muscles of the shoulders and protect them from injury in strength training or other sports.
- T ‑ raises of arms- pump the middle part of the trapezium and the posterior bundles of the deltoid muscles.
- Y ‑ raises of arms- strengthens the lower part of the trapezoid.
- W-arm raises - Loads the rhomboid muscles located under the trapezium.
- Transferring hands to W-position - the load is applied to the lower part of the trapezium and the anterior dentate muscles. At the same time, the trapezium and rhomboid muscles engage to resist scapular expansion.
- Raising the forearms in the W-position - connects the small round and infraspinatus muscles. If you do not have enough range of motion to do this exercise, you can do it lying on a bench.
Choose one or two exercises and do them in two or three sets of 8-10 times. You can add them to your warm-up before your main workout, or use them separately from your workouts, as additional work. Change exercises each time to evenly pump your entire upper back.
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