Bent Over Back Extension Scapular Adduction Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rhomboids, Trapezius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Scapular Adduction
How to: Bent Over Back Extension Scapular Adduction
- Stand with your feet shoulder-width apart.
- Bend over at the hips with a straight back, allowing your arms to hang down.
- While keeping your arms straight, pull your shoulder blades together, like you are trying to pinch a pencil between them.
- Hold this position for a moment before slowly releasing.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively.
- Rounding the shoulders instead of keeping them back.
Modifications
- Use a chair to support your upper body if flexibility is limited.
- Perform the exercise while seated to reduce strain.
Tips
- Keep your back straight throughout the movement.
- Do not overextend while lifting your upper body.
Bent Over Back Extension Scapular Adduction Alternatives
Tags
back
stretching
flexibility
beginner
recovery
muscle release