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What is the exercise method in the middle back?
The trapezius muscle is the most striking muscle on the back, which can be divided into three parts! Upper, middle and lower parts. The functions of each part will also be different!
Many people only see the upper part of the trapezius muscle. They do too much shrug training. They often ignore the middle and lower parts. This is a very bad situation!
Good lower trapezius muscle strength can help stabilize the scapula better and be in neutral position!
Today I would like to recommend a movement to train our lower part of the trapezius: reverse shrug!
The main function of the lower part of the trapezius muscle: sinking, upper slewing scapula
Reverse shrug is the use of the function of sinking the shoulder blade!
As shown in the picture: the starting position is the same as the parallel bars! Hold your hands straight and hold your body, keep your body steady and your upper body straight!
Then sink the shoulder blades, (feel the shoulders are about to touch the ears) → lift the shoulder blades. Use the movement of the shoulders to feel the feeling of the body up. Back to the starting position
This action is a good way to "train your ability to retract your shoulder blades." Frequently doing this exercise will develop a better kinesthetic awareness of your scapula position, allowing you to better use your back muscles and keep your shoulder blades in place