6 moves to improve your posture

If you’ve done everything you can to improve your posture simply by “standing up straight” only to find yourself left behind with spine-tingling minutes later, don’t feel bad. Slouching is a habit that is hard to break, and your muscles may be working against you.

says Noam Tamir, CSCS, CEO and owner of TS Fitness in New York City hostility world That the anterior deltoids, or deltoids, which are on the front of the shoulders, are often more developed than the posterior deltoids, which are located on the back of the shoulders. He explains that this is due to “lifestyle use”.

“We pay out a lot more than we take out,” he says. Even when we’re not doing pushups, bench presses, or doing planks, we’re pushing grocery carts, strollers, furniture, and doors. “This imbalance can cause rounded shoulders and poor posture,” he says.

Why runners need back delt exercises to improve their posture

Forward-leaning shoulders and a rounded spine can be problematic for runners—and not just because of the discomfort they cause while sitting at a desk. “Posture is very important in a sprinter’s mechanics. It helps them improve speed and reduce the chance of injury due to excessive leaning forward,” explains Tamir.

To fix bad posture, Tamir recommends targeting the posterior deltoids specifically in your strength training—but don’t overdo it. “Rear delts are small muscles and they will tire quickly,” he says. He suggests choosing two of the following back delt exercises for better posture, and incorporating them into your workout.

How to use this list: Select two exercises below to include in your strength training exercises. Perform the number of reps listed, resting for about a minute between sets.

Each move is demonstrated by Tamir in the video above so you can see what proper form is. You’ll need a set of medium-weight dumbbells, an adjustable bench, and an exercise mat to do all of these moves.


1. Curved rear delt fly with swivel

Back delt exercises For better posture, flex over the back delts with rotation

Noam Tamir

Why it works: “The bent back rudder fly with spin is a great move because it externally rotates the shoulder allowing for greater range of motion and activation,” says Tamir.

How do I do it: Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, palms facing each other. Maintaining a flat back and neutral neck, hinge forward at the hips by about 45 degrees and allow the arm to hang straight down. Engage the core and pull the shoulders down and back. This is the starting point. With the elbows slightly bent, raise the arms out to the sides to shoulder height. As you lift the dumbbells, externally rotate the shoulders so that the palms are facing forward (thumbs up) at the top of the lift. Internally rotate the shoulders as you lower the weights to the starting position. repeats. Do 12 reps.


2. One-Arm Supported Pullup

Back thigh exercises to improve posture, with one arm bent over the supported row

Noam Tamir

Why it works: This multi-joint exercise engages more muscle groups, Tamir says, than the other back-section isolation moves on this list, which means you can lift a little heavier.

How do I do it: Holding a dumbbell in your left hand, stand to the left of a bench (or other stable surface at knee height) and place your right knee and right palm on the bench so that you are in a supported, bent position. Maintaining a flat back, neutral neck, and core engaged, allow the dumbbells to hang straight down, palms in. This is the starting point. Pull the dumbbell back and up to the hip, keeping the elbow close to the body. Then straighten the arm to return to the starting position. repeats. Do 10 reps. Then switch sides.


3. A thoracic-supported facelift

Back Thigh Exercises for Better Posture, Face Lift with Chest Support

Noam Tamir

Why it works: The chest-supported facelift is another multi-joint exercise for which you may want to get heavier weights. “These higher weight-bearing exercises can help balance out all of the front loaded movements we’re doing,” Tamir says.

How do I do it: Place an adjustable bench at a 45-degree incline. Holding a dumbbell in each hand, palms facing you, sit on the bench and lean forward to rest the chest against the incline. Straighten the arms to lower the weights directly under the shoulders, palms facing down. This is the starting point. Keeping the back flat and the neck neutral, bend the elbows and use the upper back and shoulder muscles to pull the dumbbells up and back toward the shoulders. Then lower to the starting position. repeats. Do 10 reps.


4. The Quadruple Arm Single-Arm Backward Delt Fly

Back delt exercises to improve posture, single arm quadruple back fly

Noam Tamir

Why it works: “One-armed quad rear delta flys activate your core while helping you focus on one side of your delts,” Tamir says.

How do I do it: Start on all fours, shoulders over wrists and knees under hips. Keep the right palm on the floor, and the left hand holding a dumbbell. Maintaining a flat back and neutral neck, engage the core and pull the shoulders down and back. With the elbow slightly bent, raise the left arm out to the side to shoulder height. Lower to the starting position. repeats. Do 10 reps. Then switch sides.


5. Supported by the Chest Back Delt Extension

Dumbbell exercises to improve body posture, and support the chest to stretch the back muscle

Noam Tamir

Why it works: “This exercise helps strengthen the arm-swinging motion while running,” explains Tamir, “by strengthening the backhand movement, which we tend to neglect.

How do I do it: Place an adjustable bench at a 45-degree incline. Holding a dumbbell in each hand, palms facing you, sit on the bench and lean forward to rest the chest against the incline. Using straight elbows, pull the arms back so that the dumbbells are at the sides and in front of the hips. This is the starting point. Keeping elbows extended, back flat, and neck neutral, use your upper back and shoulder muscles to lift the dumbbells up and behind your hips. Lower to the starting position. repeats. Repeat the exercise 15 times.


6. Back thoracic support delt fly

Back delt exercises to improve posture, and support the chest in a back fly

Noam Tamir

Why it works: “Because the body is supported in this exercise, you’ll be able to lift heavier weights to get more size,” says Tamir. This helps improve upper body strength.

How do I do it: Place an adjustable bench at a 45-degree incline. Holding a dumbbell in each hand, palms facing in, sit on the bench and lean forward to rest the chest against the incline. Straighten the arms to lower the weights directly under the shoulders. Maintaining a flat back and neutral neck, engage the core and pull the shoulders down and back. This is the starting point. With the elbows slightly bent, raise the arms out to the sides to shoulder height. Lower to the starting position. repeats. Do 12 reps.

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