Hey, what's up Nation? I'm Scott from Muscularstrength.com and you know
a lot of people think that when it comes to correcting rounded shoulders the training your back is the exact
opposite of training your chest hence the two cancel each other out
meaning that your shoulders will be balanced and healthy if you perform
back and chest workouts on a one-to-one ratio.
I mean even I used to think this back in the day
so don't really don't feel bad if you were taught this as well, but guys this couldn't be further from the truth.
The fact is that your biggest back muscles are your lats and not only do they not
externally rotate the shoulder, but they actually contribute to its internal rotation.
And remember we even talked about before that
the lats are responsible for humerus adduction
and so thinking that training your lats will prevent shoulder
imbalances kyphotic posture and injuries is just not correct.
So if you're still suffering from protracted shoulders even with a balanced chest and back workout
what you need to be doing is placing a bit more emphasis on training your
rear delts, rhomboids lower and mid traps and
rotator cuff muscles and the only exercise you need is the face pull with an external shoulder
rotation
All right, guys
so I've shown you how to do this exercise in the past and in the past
we've done more of an internal rotation that I get a bit more upper trap
And the way you would do that is you're gonna hold the rope
with your palms facing away and then when you pull it to
your face your elbows are as high as possible.
Now if we're trying to correct our protonated shoulders, okay
our rounded shoulders we want to start to target more mid and lower traps more rear
deltoids more rhomboids and your rotator cuff muscles and the best way to do that
is to actually internally rotate your shoulders.
So you're still gonna grab the rope with your palms facing away, but now instead of pulling like this
you're gonna pull this way and you can see my elbows are
down and I'm retracting and depressing my shoulders
I'm retracting and depressing my scapula as much as I can
getting a nice tight squeeze in my back before return to the saddle position and
Repeating for reps and if you look from the back side
You can see a clear difference. So this is the internal rotation
you're getting more of that upper trap engagement
and then if you do external rotation
you'll see all the muscles throughout my mid-back activate
and you can see a difference where the elbows go
when you're doing it this way as well and when doing this exercise guys
you can choose to do it on your shoulder day or your back day.
But believe it or not
if you have any sort of pain in your shoulders when you're bench pressing
let's say your chest day
if you do this movement in between all your pushing sets
you might find that it might help alleviate a lot of that pain. While obviously
strengthening and correcting the pronated shoulders.
So if you enjoy the video, be sure to smash that like and subscribe
button, and as for sets and reps with this exercise
if you're going in between all your sets, that's fine on your push day.
But if you're doing it as a standalone exercise, why not hit five to six sets of eight to ten repetitions.
Just make sure you're using a weight that allows you to
activate all those muscles in your back
Okay
It's not an exercise where you're supposed to go crazy heavy on
you're supposed to use just enough weight to be able to pull back
hold for a second and then return back to the starting position.
If you guys enjoyed the video, like I said smash that like button
turn on bell notification. So you never miss a new video uploaded from me
and as always more good stuff coming soon. See you guys