Strengthen upper back muscle detail training - rope reverse birds
Reverse Bird is a classic action
A great choice for beginners
Reverse birds are mainly used to exercise our shoulder abduct muscles:
On the back of the trapezius, rhomboid, deltoid, etc.
Usually we use elastic bands,
Pullers and fixtures act as resistance to reverse birds!
How to do?
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1. Stand facing the tensioner and grasp the handle with both hands! The arms are stretched out of the abduction 70 degrees and placed on both sides of the body.
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2. The elbow is slightly bent, the elbow is fixed, and the shoulder is lifted and the arm is lifted out! Stay out for a second when outreaching to a line with the body! Squeeze the shoulder blades and feel your upper back and deltoid muscles tighten! Then there is a controlled restore!
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Precautions:
1. This is an action to improve the external rotation of the shoulder and the retraction of the shoulder. However, for beginners or those with poor body perception, it may not be easy to catch the movement. It is recommended to start with empty hands.
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2, the action should be controlled, do not use inertia, but let your upper back take the initiative to work!
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3. Use the shoulders to clip the cable outwards (the shoulder blades are closed). Remember, instead of using the palm, wrist or arm to force, but the shoulders are clipped back (received), ideally, your shoulder blade can hold a pen!
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4. The spine should remain naturally upright during the movement, especially the part of the lumbar spine. To avoid the stretching of the lumbar spine, perform the action
It should be avoided as much as possible.
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