Exercise At Home

SaturnoMovement says:

Scapula Stability ⚙️

Here are 4 exercises to strengthen the posterior chain (back side) of our Upper Body, especially those little muscles responsible for healthy shoulders & proper scapular movement.

⚠️ Muscles don’t turn ON and OFF as simple as this visual. In all 4 exercises all 4 muscles mentioned (and many more) are activated to a certain degree. They all share many things, but here are the key differences:

1. Prone Y- Raises – The scapula in this position starts in an upwardly rotated position. This puts the body in an optimal position to target the lower traps which are involved in both scapular upward rotation & scapular depression. 🎯 Lower Traps.

2. Prone W-Raises – The scapula is in a relatively downwardly rotated position and the movement favors a deeper retraction. This allows more activation of the rhomboid muscle group, which is involved in scapular downward rotation & retraction. 🎯 Rhomboids.

3. Prone End Range Cuban Rotations – This exercise focuses heavily on the motion of external rotation in the end range of motion. The external rotator group includes the two muscles: teres minor and infraspinatus. The importance of training these muscles can’t be stressed enough. While this range of motion might not be available for everyone, it is a motion that can be regressed with either a bench or some level of elevation. 🎯 Rotator Cuff External Rotators.

4. Prone T-Raises – While all the fibers of your traps are being activated, the middle traps are accomplishing most of the movement. This is also the position to optimally target the motion of horizontal abduction, which makes it great for rear delt development. 🎯 Rear Delts & Middle Traps.

🪐 I recommend to pick 1-2 of these, focus on them and switch them after a few weeks.

🪐 High reps tend to work best here. 8-15r of each for 2-4 sets at the end of training is a good place to start. You can also perform holds on the end range of 20-60sec. 1-3x per week.

Questions bellow!
Appreciate you here.

With Love,
Gabo

Dhana Raju Katari says:

Amazing techniques….

Антон Букарев says:

Тело человека это только начало революции стопа никогда не была кистью но будет если мы раннее не уничтожим человечество

JJ says:

Well that's feeling control over

Ankitt says:

It will probably give you cuts but not strength…

I'm Brooks says:

Nice! Trying this now

Ganaa GNZRG says:

V w y t right dude ? 💪

Alex Craciunescu says:

Woah damn I really needed this, now I actually have a proper understanding of how to target the different muscles, thank you!🙏🏻

suraj singh says:

Waste of time thats it

Влад Большаков says:

Ханма Юдзиро!? Я думал, ты больше))