Hey, people who are sitting a lot of (So, um, probably everyone): These back and biceps workouts could be just what you need to improve your posture so you can stand up straighter.
When you spend a lot of time sitting – especially when bent over a screen – the head, neck, and shoulders tend to pull forward, resulting in this rounded posture, SELF reported. This wrong posture can lead to uncomfortable tightness.
One way to counter this tendency to slump is to devote time to working the muscles in your back chain or the back of your body, ACE-certified personal trainer Sivan Fagan, owner of Strong with Sivan in Baltimore, told SELF. These include your rhomboids (an upper back muscle that connects your shoulder blades to your rib cage), middle to lower trapezius (the muscles in your neck and upper back), and your rear deltoids (the back of your shoulders).
“The muscles associated with good posture are the ones that pull your shoulder blades back, hold your shoulder blades down, and place your shoulder blades in good position to keep you upright,”
By exercising these muscles, as well as other muscles in the back of your body like your latissimus dorsi (the large triangular muscles that span the width of your lower back), you can counter this forward movement and build a more balanced overall body strength. Many people tend to neglect the muscles in their back in favor of movements that work the muscles in front of the body, such as walking. B. Presses, front bumps, and side bumps, says Fagan.
Because of this, many trainers recommend that you exercise your back muscles in a 2: 1 ratio to your pressure muscles, says Fagan. That means that for every set of pushups you do, you should do, for example, two sets of an exercise that targets your rear chain.
This workout is a great way to really get into your back muscles while also giving your arms extra TLC. Although your biceps will fire with every pull, adding some isolated bicep work that this back and bicep workout includes as a finisher can help you gain serious strength in your arms.
The best part? This workout results in a complete burn of the body in just over 20 minutes.
What you need: A pair of medium and light dumbbells and a looped resistance band. You may also want to use an exercise mat to keep yourself comfortable.
For Superset 1, do 8 reps on each side of the row, then do 12-15 reps of external rotation of the shoulder without a break. Let rest for 1-2 minutes. Complete a total of 3 rounds.
For Superset 2, do 10 reps of the sweater, then do 12 reps on each side of the back delt without a break. Raise for 1-2 minutes. Complete a total of 3 rounds.
For the finisher, do 12-15 reps of the bicep curl on each side. Let rest for 30-60 seconds. Complete 3 sentences in total.
Demo the movements are below Nathalie Huerta (GIFs 1 and 3), coach at Queer Gym in Oakland, California; Hejira Nitoto (GIF 2), a mother of six and a certified personal trainer and fitness apparel line owner based in Los Angeles; and Erica Gibbons (GIFs 4 and 5), a California-based personal trainer and graduate student licensed as a marriage and family therapist.