Set the cable pulley to its lowest position and attach a straight or close-grip bar. Kneel with your back upright, core engaged, and hold the bar at chest level with palms facing forward, elbows close to your body.
Execution
Press the bar upward and slightly forward until your arms are fully extended above your head. Pause briefly at the top, then slowly lower the bar back to chest level. Repeat for the desired reps.
Equipment required
Nothing
Target muscles
Abdominal, Back, Erector Spinae, Shoulders
More Detailed Information
Kneeling T-Spine Rotation with Reach
How to Do:
Start by kneeling on the floor with your knees hip-width apart. Place your hands on the floor in front of you for support, keeping your torso upright.
Begin by reaching your right arm underneath your body, aiming to bring your hand toward your left side. Allow your upper back to rotate as you twist.
Hold the stretch for a brief moment, feeling the stretch across your shoulder and upper back.
Next, reach your right arm upwards and rotate your torso in the opposite direction, pointing your right hand toward the sky. Keep your core engaged and hips stable as you rotate.
Hold the position for a moment before returning to the starting position.
Repeat the movement for the desired number of reps, then switch to the other side.
Benefits:
This exercise effectively mobilizes the thoracic spine (upper back) and improves shoulder mobility. It targets the muscles of the upper back, shoulders, and core, enhancing rotational flexibility and improving posture. The movement also promotes greater range of motion in the shoulders while helping to alleviate tightness in the back and neck.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
