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Cross swings with arms back from the upper blocks

rhomboid muscles

Cross swings with arms back from the upper blocks

This exercise primarily loads the back of the deltoid muscle. In order to straighten your shoulders well, you need to use a moderate load and concentrate at the end of the exercise, trying to reduce the shoulder blades as much as possible.

Starting position - standing facing the simulator. Arms crossed, raise forward, take the right handle with the left hand, and use the left hand with the right hand:

- take a breath and spread your arms to the sides;

- exhale at the end of the movement.

rhomboid muscles

Cross swings with arms back from the upper blocks - the beginning of the exercise

This exercise primarily loads the back of the deltoid muscle, the infraspinatus muscle, the pectoralis minor muscle, and the trapezius muscle and the deeper rhomboid muscle are involved at the time of scapula reduction..

Small and large rhomboid muscles

Located under the trapezius muscles, the rhomboid muscles connect the shoulder blades to the chest and spine. In some individuals, the small and large rhomboid muscles can merge to form a single muscle.

rhomboid muscles

Note: in individuals with protruding shoulders due to excessive development of the chest muscles, this exercise, in combination with other exercises that develop the back of the shoulders, helps to restore proper posture.

In order to straighten your shoulders well, you need to use a moderate load and concentrate at the end of the exercise, trying to reduce the shoulder blades as much as possible.

Application exercises - cross swings with arms back from the upper blocks

To: Athletes of intermediate level and above.

When: On the day of back training or on the day of pumping the middle deltas. In the middle or at the end of the lesson. Before cross arms swinging backwards from the upper blocks, lift the dumbbells to the sides in an inclined direction.

How much: 3 sets of 10-20 reps.

TAGS:
upper blocks, arms back, Cross swings, rhomboid muscles