The middle back muscles have always been the weak point of many fitness enthusiasts. Everyone focuses on the facial muscles such as the chest muscles, anterior deltoids, and biceps!
In addition, many people have bad posture caused by sitting for a long time in their lives, such as rounded breasts and rounded shoulders, etc.! All have a lot to do with insufficient muscle strength in the mid-back muscles!
Today I want to introduce to you a simple and easy-to-operate movement to help you strengthen your mid-back muscles: rope shoulder abduction!
This is a great move and is easier for beginners to build muscle feeling!
It can exercise our middle back (middle trapezius, rhomboids) and the posterior deltoid muscles of our back shoulders! ) etc
Usually we use elastic bands, tensioners and fixed equipment as resistance to perform reverse flyes!
How to do it?
1.Stand facing the tensioner and grasp the handle with both hands! Raise your arms straight and abducted at 70 degrees, and place them on both sides of the body
2. Bend the elbow slightly, fix the elbow, and draw the shoulder back to abduct and lift the arm! When the abduction is in line with the body, stay for one second and externally rotate the shoulders! Squeeze your shoulder blades hard and feel your upper back and posterior deltoid muscles tighten! Then restore with control!
4 groups of 10-15 reps each.
Note:
3.Use your shoulders to pinch back to tighten the cable outwards (Scapula retraction). Imagine your shoulder blades holding a piece of paper!