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Upper Back Posture Exercises

(continued)

Strengthening Upper Back Exercises continued...

REVERSE FLYs (also called the Rear Lateral Raise)

(strengthens the upper back, mid-back, and back of shoulders)

Reverse Fly with Dumbbells

Hold a light dumbbell in each hand. Stand with feet hip-width apart, knees slightly bent. Keeping abs tight, shoulders down and back and arms hanging straight down, hinge from hips until torso is at a 45 degree angle or almost parallel with floor.. Keeping your torso stable and your elbows and wrists firm (in a fixed position) slowly lift arms out to sides until elbows are shoulder height, squeezing shoulder blades together. Pause and slowly return to start. Do 10 - 12 repetitions

Note: Only very light weights are needed. Arms can be bent or straight.

reverse fly start positionreverse fly
 
Reverse Fly
reverse fly with arms bent start positionreverse fly with arms bent
 
Reverse Fly - arms slightly bent

If the bent-over reverse fly causes lower back pain, try another version such as the seated version or the modified reverse fly using an exercise band (shown below). You can also place one hand or forearm on a stationary object (standing, bending forward from the hips) for for support and exercise one side at a time and raise one arm at a time.

Seated Reverse Fly / Rear Lateral Raise

 

Sit on armless chair. Hold a light dumbbell in each hand with palms facing each other.
Lean forward from hips, keeping spine neutral (retain natural inward curve in lower back, arms hanging down. Keep abs tight.
Slowly lift dumbbells up and out to the sides until arms are shoulder level.
Slowly lower to starting position

seated reverse fly start positionseated reverse fly exercise

 
Modified reverse fly with exercise band

Modified Reverse Fly with elastic band

Sit or Stand with feet hip-width apart. With elbows slightly bent, hold an exercise band in front of you at chest height. There should be minimal tension in the band to start.

Pull the band apart, bringing the band to your chest, squeezing your shoulder blades close together.
Repeat 10 times.

 
Upper back posture exercises continued...