Guys often want a large chest and deprive antagonistic muscle groups. This leads to rounded shoulders due to over training the chest; causing tightness in the pectorals, over stimulation of the upper traps and weakness in the lower traps and serratus anterior resulting in poor scapula stability. This is also seen in people who spend lots of time sat at a desk. Over time, this poor posture can lead to back, neck and shoulder issues. If you spend all day at a desk or your shoulders round forward when looking side on in a mirror, try adding this giant set and some chest stretches into your work outs. It’s worked wonders for my shoulder issues from desk work and rugby injuries.
The prone dumbell row works the upper back helping to strengthen the lats and traps whilst the scapulas retract. Make sure you don’t jerk and pull by retracting the shoulders first, then engage the lats lowering with control.
The prone V raises allows you to work the lower trapezius muscle whilst maintaining the scapulas in the depressed position with the chest pushed forward. This also mobilises the thoracic spine. Do not arch the lower back. Depress the scapulas and raise the dumbbells with a fluid motion, like a V shape and squeeze at the top. Make sure your thumbs are pointing upwards and keep the scapula in the same position through out the movement, this will help reduce future risk of shoulder impingements, rotator cuff injuries and neck issues.
The final exercise is a static hold for as long as you can with the scapulas elevated with upwards rotation. Start by using a stick with hands slightly wider than shoulder width, raise the stick so that it’s in align with the torso and squeeze the scapulas upwards. Rounded shoulders occurs when you have over activity in the upper traps. This exercise helps balance this by strengthening the lower traps and serratus anterior. It’s also a great exercise for strength and stability in the handstand position.
🧘♀️ 3-4 sets , last exercise to fatigue.