Blackburns

Description

Lie face down, with your arms above your head and thumbs pointing upwards. Lift your elbows and hands off the ground while keeping your scapulae down and back. Then bring your arms to 90° abduction, with thumbs still pointing upwards. Lift your elbows and hands while bringing your scapulae together. Finally, lower your arms along your body, palms facing upwards, and lift your arms off the ground. Each movement is performed for 10 to 15 repetitions in 3 sets with 30 seconds of rest between each.

Settings

Equipment

No Equipment

Positions

Prone Position

Muscle groups

Scapular retractorsShoulder abductorsShoulder external rotators