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A safe exercise for the muscles of the back
Medical expert of the article
Last reviewed: 23.04.2024
This exercise has a restraining force: your chest is adjacent to the bench, which makes it practically impossible to use the impulse to lift weights. As a result, the biggest load will fall on the target muscles - your rhomboids.
Benefits
Typical exercises ignore rhomboid muscles. How many pushing movements on the upper part of the body do you do (mass) in comparison with exercises for traction (very little)? The development of this muscle, which is in the middle of the upper back, will balance your exercise program and help improve your overall physical shape.
How to do it
Take in the hands of heavy dumbbells and lie on your stomach on the bench. Put the dumbbells on the floor. Bring them to your chest, for a second, remove the scapula; on top your torso will resemble the wings of a bat.
Expert advice
This cautious movement - weights should move up and down only by 15 cm. The higher you raise your hands, the more you will have to pull the shoulder blades. Do 4-5 sets of 5 repetitions.
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