Heft

Focus · 6 exercises

Posture Exercises

Face pulls, reverse flys and rotations strengthen your upper back so you stand tall after hours at a desk.

Where
Gym
Equipment
Dumbbell · Cable · Bench
Muscles

The 6 exercises

    • Rear delts
    • Traps

    Cable Face Pull

    Cable

    • Pull the rope towards your forehead
    • Elbows high
    • Pull the rope apart
    Technique guide →
    • Rear delts

    Reverse Flys

    Dumbbell · Bench

    • Chest on the bench
    • Lead with your elbows
    • Soft elbows
    Technique guide →
    • Rear delts

    Cable External rotation

    Cable

    • Lower back

    Lying Back Extension

    Body weight

    • Lift long, not high
    • Look at the floor
    • Squeeze your glutes
    Technique guide →
    • Lats
    • Traps
    • Rear delts

    Kneeling T-Spine Mobility Stretching

    • Turn your upper back, not your hips
    • Follow your elbow with your eyes
    • Slow, with a breath at the end
    Technique guide →
    • Middle chest
    • Upper chest
    • Lower chest

    Above Head Chest Stretch

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