Lie facedown on an exercise ball with your abdomen on the center of the ball.Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius. Muscles worked: The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).Īim to hit all 15 of these exercises within a 2-week span to ensure your routine is well-rounded. Slowly, over the course of a few weeks, work your way up to 3 sets of each. Low-effort novelty accounts that do not constructively contribute content or add to discussion (e.g., trolling, counting, modifying parent comments, correcting someone's grammar, etc.) are not allowed on /r/GIFs.If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week.
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