Bent-Over Back Extension Scapular Adduction
Standing, folded forward with the arms hanging, lift the torso to a flat-backed hinge while drawing the elbows back and squeezing the shoulder blades.
How to do it
Setup
Feet hip-width, knees soft, torso folded forward over the legs, arms hanging loose.
Steps
- Lift the chest until the back is flat, about level with the floor.
- Draw the elbows back and squeeze the blades together.
- Relax the arms and fold back down slowly.
Common mistakes
Standing all the way up: the top is a flat back, not upright. Snapping out of the fold: slow and even. Shrugging the blades: back and down.
Breathing
Exhale as the torso rises, inhale lowering.
