Inverted Shrug
Lying under a low bar with the arms straight, pull the shoulder blades together so the upper back lifts a little off the floor; the elbows never bend.
How to do it
Setup
Lying face up under a bar set just above arm's reach, hands on it shoulder-width, arms straight, legs long on the floor.
Steps
- Pull the shoulder blades together and lift the upper back off the floor.
- Hold the squeeze for a beat, arms still straight.
- Let the blades spread and the back return to the floor.
Common mistakes
Bending the elbows to pull higher: that is a row; only the blades move. Shrugging toward the ears: draw the blades back and down. Rushing: slow reps teach the blades to squeeze.
Breathing
Exhale squeezing the blades, inhale releasing.
