Poor posture? Try these exercises!
Incline Reverse Lateral Dumbbell Raise
Target Body Part: Back, Shoulders
Primary Muscles: Trapezius (Traps), Rhomboids, Posterior Deltoids (delts)
Secondary Muscles: Latissimus Dorsi (Lats), Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Serratus Anterior
Equipment Needed: Dumbbells, Bench
Step 1
Starting Position: Holding a dumbbell in each hand, sit on a bench facing the backrest, which is angled at 45 to 60 degrees. Hold your torso against the backrest and keepyour feet firmly placed on the floor. Allow your arms to hang toward the floor with your elbows slightly bent and palms facing each other. Brace your core and abdominal muscles to stabilize your spine.
Step 2
Upward Phase: Exhale. Slowly raise the dumbbells up and out to the sides until your arms are almost level with the shoulders. Squeeze your shoulder blades together as you reach the end position. In the raised position, the dumbbells should be aligned with, or slightly in front of your ears. Keep your torso firmly pressed into the backrest and do no allow the back to arch.
Step 3
Downward Phase: Inhale and slowly lower the dumbbells in back to your starting position.
Technique is very important in this lift. If the dumbbells are raised to an end position behind the head rather than in line with the ears, the emphasis shifts off the shoulders and onto the latissimus dorsi (back).
Single-arm Dumbbell Row
Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats), Rhomboids
Secondary Muscles: Trapezius (Traps), Erector Spinae, Rotator Cuff, Posterior Deltoids (delts), Biceps, Obliques
Equipment Needed: Dumbbells, Bench
Step 1
Starting Position: Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your left hand should be directly under your shoulder and your knees should be positioneddirectly under your hips. Engage your abdominal / core muscles stabilize your spine. Your back should be straight and strong and your head aligned with your spine. Pull your shoulder blades down and back. Do not allow your low back to arch. Maintain these engagements throughout the exercise. Straighten your right arm (with the dumbbell) toward the floor. Do not allow your torso to rotate or your shoulder to droop toward the floor.
Step 2
Upward Movement: Exhale and slowly pull the dumbbell toward your side body. Keep your arm close to the side of your body as you bend your elbow and pull the dumbbell up. Continue pulling the dumbbell upward until you are unable to lift any further without rotating your torso. Do not rotating your body or change the position of your spine throughout the lift.
Step 3
Downward Movement: Inhale and gently lower the dumbbell to your starting position. Keep the back straight and strong, abdominals engaged and shoulder blades pulling down and back.
Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position and check for trunk rotation.
SOURCE: ACE Fitness
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