Upper Back / Posterior Shoulder Strengthening

There are 3 elements here:

  1. Static Holds (Above and Below the Rings)

  2. Ring Rows

  3. Dumbbell External Rotation

3 Above-the-rings static holds:

-- Straight Arm (top position)

-- 1/2 Bent Arm (approximately 90 degrees)

-- Full Arm Bend (elbows high, rings to shoulders)

3 Below-the-rings static holds:

-- Straight Arm (engage by pulling the shoulder blades together and arching from the mid-back)

-- Fully Bent Arm (rings to shoulders, arched upper back, sternum facing upwards)

-- 1/2 Bent Arms (approximately 90 degrees, spine arched with the ribcage toward horizontal)

WHAT TO DO:

Start with the straight-arm and fully-bent-arm holds (that's a total of 4 different positions). Hold for 30 seconds in each (you can break this up into shorter holds to add up to 30 seconds total).

Frequency: At least 2 days / week. Even better: 4 days / week or more.

Optional: Hold each position for 60 seconds and / or add the 1/2 bent arm holds.

WHAT TO DO:

-- Set up the rings as demonstrated in the video, at a height that allows you to pull up with the rings alongside your chest.

-- Knees bent, keep your spine arched and glutes squeezing throughout the movement. Hinge from the knees as you pull your body up to the rings.

-- Pull your chest up to the rings smoothly, and then lower and count 1-2-3-4-5 as you straighten your arms.

-- 5 sets of 5 reps, 2x per week.

-- Optional: Perform with one arm, as demonstrated. Be SURE you can keep your torso level as you move.

WHAT TO DO:

This can be done sitting on the floor, or up on a box / stool / chair as in the video.

Set your elbow on the inside of your kneecap, so that the upper arm is positioned close to horizontal (doesn't have to be perfect). All of the movement is from the shoulder ONLY.

-- Rotate from the shoulder to lower your hand smoothly, as far forward as it will go.

-- Pause at the bottom for 2 seconds.

-- Lift your hand and bring the forearm back to vertical slowly, counting up 1-2-3-4-5.

-- Set a timer. You have one minute to perform 5 reps with one arm & switch to the next.

-- Do 5 rounds, so 5 sets of 5 reps per arm WITH good form (moving only from the shoulder). 2x per week.