Technique
- Lie face down on the ground, with your arms extended straight overhead.
- Activate your Abs and get into a posterior Pelvic tilt.
- Lift your arms off the ground by activating your upper back muscles ( Shoulder retraction), then bring them back down slowly.
Form tips
- You will be tempted to arch the back, and engage the lower back muscles. Do not do that! That would shift the focus away from the scapulas and completely change the exercise. Instead, focus on keeping the Abs engaged, and pull your bellybutton up towards your spine. The back should be flat, and there should be a space between your belly and the ground.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
Flexibility
Primary
- Chest
- Back
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Posterior deltoid
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Flexibility
Joint movements
trains stretches
Variations
Floor I hold
Beginner
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