Do It Better – Week 2 Day 4
Shoulder and traps time! Today I want you to focus and feel the difference between these two exercises. The first one targets the posterior head of the deltoids (shoulder), and the second works your traps. Small details, like where your elbows point as you perform an exercise, make a big difference.
Rear delt row
It’s very important to train the rear deltoids because this maintains the overall balance of the entire muscle group. Unfortunately, the rear deltoids are the least trained of the 3 heads. Avoiding specific rear deltoid exercises may lead to shoulder injuries due to imbalances in the region.
Attach the resistance band around a low, sturdy object in front of you, such as a post, pole, or door.
- Starting position: Grasp the handles of the band in each hand with your arms extended (there should be some tension on the band to start).
- Exhale and pull your elbows back, squeezing your shoulder blades together. Keep your elbows at shoulder height, pointed out to the side.
- Inhale and return to the starting position.
Low anchor Upright row
An upright row is an effective exercise to build strength in the traps (upper back). Strengthening your posterior chain is hugely beneficial for functional everyday life, especially if you sit all day.
Attach the resistance band around a low, sturdy object in front of you, such as a post, pole, or door.
- Starting position: Grasp the handles of the band in each hand with your arms extended, hands close together, and palms facing your thighs.
- Exhale and raise the band up from your waist toward your chin, bending your elbows outwards and upwards. Lead with your elbows as you lift.
- Inhale and extend your elbows to return to the starting position.
While lifting, keep your elbows above the level of your forearms.
Tips to get the most out of this workout
- Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
- Watch the first two sets before you start and visualize yourself performing the exercises.
- Grab the equipment you need (mat, resistance bands), put them in position, and keep close your bottle of water.
- Mute your phone. Next 10 minutes you´ll be unavailable.
- We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
- Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.
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