ARTICLE VERSION:
CHANGE NOTIFICATIONS TO ALL –
I see a lot of guys in my gym with *hunched shoulders*, but overall their posture seems great. So why would someone in great shape still have a hunchback? Well, believe it or not, it’s possible that the rhomboids, which aide in scapula retraction, are not being activating properly during training and this lack of activation is subconsciously working against you in your day to day life.
So if this sounds like you, I have a very easy fix in this video that you can start to incorporate into your weekly training schedule right now.
But if your posture needs A LOT more attention due to “nerd neck” or “Anterior Pelvic Tilt” I suggest you take the time to watch the videos below as well.
Fix Anterior Pelvic Tilt In 3 EASY STEPS! | NO MORE LOWER BACK, HIP & NECK PAIN!
Fix Your Bad Posture Now! | 3 EASY FIXES YOU CAN DO ANYWHERE! (Rounded Shoulders & Kyphosis)
Fix Rounded Shoulders With 1 Exercise! | NO MORE NERD NECK!
Today I want to share with you one exercise that you can incorporate into your workouts right now to help fix your posture. In the past I have made videos talking about posture, especially pronated shoulders and how to fix them on a day-to-day basis. You can check out one of those videos by clicking on the link HERE.
Where Bad Posture Comes From
Today’s focus, however, is the back and more specifically, the rhomboids and how over time even if your training heavy and getting stronger and getting bigger, you can still start to have a hunchback even though the shoulders and the chest isn’t a problem because your rhomboids start to get weak, they don’t get engaged as much and as a result without even realizing it, as you’re walking around during your normal day, instead of being chest up and confident, you just kind of fall into a slouch. But we’re going to fix that right now!
The Seated Cable Row
This problem stems because when I first teach you how to do something like a seated cable row, I teach you the low row as a two part movement where you’re getting into position and the first thing you’re doing is you’re retracting your shoulder blades, that’s what the rhomboids do.
From the retraction, you then pull the cable to your torso and repeat for reps. As you get better with the movement, it’s still a two-part movement, but it looks seamless.
However, when you start to lift heavier and you’re trying to overload your back, you start to bring a lot more back into the movement and a lot more biceps into the movement and you end up not worrying so much about scapula retraction. Normally the weight is just thrown back and so overtime the rhomboids start to get less and less attention and therefore they don’t get activated as much as they should during this kind of exercise. So you have to wake them up and reteach them what they need to do.
The Batwing Row
That’s what the batwing row comes in. This is very easy to do, all you need is a light pair of dumbbells and because you’re focusing on activating the rhomboids, this isn’t an exercise where you’re supposed to go super heavy. The focus here is to get a squeeze in the area, feel the muscle activate, contract it as hard as possible, return to the starting position and then repeat for reps.
You start by grabbing your dumbbells, then lay face down on an incline bench. Have your palms facing in, then pull up by retracting your shoulder blades to activate the rhomboids and then once you’ve retracted, pull your elbows up and squeeze as hard as you can, then come back down. You’re going to repeat this for 10 – 12 repetitions and you’re going to do 3 – 4 sets at the end of your next few back workouts until you start to fix your posture.
Continue reading here:
Program Selector Tool!- Get The Right Program For You! –
—————————————-
JED NORTH – SCOTT20 – FOR 20% ENTIRE ORDER
—————————————-
SCOTT15 – 15% OFF ALL BSN PROTEIN & PREWORKOUT!
—————————————-
Subscribe To My Channel –
—————————————-
1 on 1 Online Coaching –
—————————————-
DOWNLOAD MY APP! – iPhone & Android!
—————————————-
MORE TIPS! –
—————————————-
Like The Music In My Videos?
#Bodybuilding #MuscleGain #FatBurn
31 comments
*ARTICLE VERSION*: https://muscularstrength.com/article/Have-Bad-Posture-Fix-Hunchback-Now
I see a lot of guys in my gym with *hunched shoulders*, but overall their posture seems great. So why would someone in great shape still have a hunchback? Well, believe it or not, it's possible that the rhomboids, which aide in scapula retraction, are not being activating properly during training and this lack of activation is subconsciously working against you in your day to day life.
So if this sounds like you, I have a very easy fix in this video that you can start to incorporate into your weekly training schedule right now.
But if your posture needs A LOT more attention due to "nerd neck" or "Anterior Pelvic Tilt" I suggest you take the time to watch the videos below as well.
Fix Anterior Pelvic Tilt In 3 EASY STEPS! | NO MORE LOWER BACK, HIP & NECK PAIN!
https://www.youtube.com/watch?v=T69N5A0GzrI
Fix Your Bad Posture Now! | 3 EASY FIXES YOU CAN DO ANYWHERE! (Rounded Shoulders & Kyphosis)
https://www.youtube.com/watch?v=3DfihHPjVXQ
Fix Rounded Shoulders With 1 Exercise! | NO MORE NERD NECK!
https://www.youtube.com/watch?v=VdnHXklRQW8
——————————————————————————————————
COMPLETE MUSCLE BUILDING PROGRAM GIVEAWAY – Don't know where to start? That’s why I’m giving ALL OF YOU FREE ACCESS to my new "GUARANTEED GAINS" muscle building program! All you have to do is CLICK HERE TO GET STAHHHTED! —> https://muscularstrength.com/guaranteed_gains_sign_up_FREE
i like everyday damn fitness but he is verbally abusive even to content creators that are not trying to bullshit the industry. If you want someone to learn from their mistake you cant call them a motherfucker and asshole. It doesn't make it constructive criticism anymore it turns into an attack. You cant use the argument "you're being soft" because how else is a person suppose to take name calling? "BTW no one from Boston sounds like that, motherfucker" – Alan Robert. What does Scott's catchphrases have to do with what he got wrong? You cant attack irrelevant shit, name call them for 12 minutes and expect them to get positive feedback out of the video. But I know Scott can overlook the immaturity and get the positive criticism that the video provides.
Love your work Scott!
I have a injured knee, so I won't be able to support myself with that knee.
Is there any other way to do this, without supporting on the knee?
Helpful Scott, thank you!
Great video Scott!! Can’t wait to do this 2-3 days a week. I suffered a severe back injury and have had several spinal fusions. This is going to hopefully help me big time!
Scot “ no gains” Herman
Lmao please make a video on this
The most beta gym … imagine how soft you'd have to be to actually believe this .
This gym seems like pure cancer
https://youtu.be/Vyi87fAtCPY
Love the content and have been watching the channel for a while. The only issue I have with this is that this is for 'Postural Hyperkyphosis' and it neglects that when the posterior muscles are long and weak, the anterior muscles are generally short and tight (pec major and minor).
Also the traps and rotator cuff muscles shouldn't be ignored, from a holistic perspective as they have an affect on the shoulder and scapula movement.
My main concern is that if someone has a hyper thoracic kyphosis caused by a spinal pathology they might see this and think, ok I just need to do rows and it'll fix itself. With spinal issues like this they should always seek a medical professional first then once cleared for strength these exercises are good to use. Retractions, W,Y,T, scapula push ups etc etc.
Not hating just pointing out maybe they should see someone first make sure it is nothing sinister.
How you doing Scott?
My trapezius is SO tense, even though I dont lift weights, I mean, I just run and do some push ups. I feel like the a truck on my shoulders. Is there any exercise to relieve this "pain"??? Btw congratz from Brazil 🇧🇷🇧🇷🇧🇷
Buddy, why your belly's flat? 🙁
You seem to be kinda low . Look , critique is what it his . You get better with it . Dont be so sad
Great tip.
Have you installed your afterburners on the Camaro yet? I just found a neat set of afterburners online which last the life of the car since it utilizes the factory bulbs. They don't need to be pried open to install LED rings (which eventually burn out. It's literally just a modified factory housing made to look like the silver concept Camaro from 2008.
Hi Scott been a viewer for a while now love your channel but was wondering if you ever come across a channel by Ryan Humiston showing how to do exercises with partial reps and crap form have a look and let me know as I am almost 40 not new to exercise but for the last year been training hard to get to where I am and after watching you realised how bad my form actually was
Hey Scott! I love your videos man, Instagahhbage is one of my favorite shows on youtube! Another guy I watch is Jeremy Ethier; he seems to back up a lot of what he says with scientific studies and facts, but I'm not as good at spotting gahhbage as you are. Is his content worth following and taking advice from?
Hey scott and community do you have any tips for fat loss for ravenously hungry people? I know to just stay in a calorie deficit (went from 264 to 186 ibs this year already, 6ft4 inches) but im always so fucking hungry. Example: im can eat a pound of lean meat + 2 pounds of veggies for lunch and still be hungry afterwards. Any help on how to fix this? I dont want to take any dieratics obv.
Waiting for that instagahhbag on vshred Scott 😂
Scott Herman…..Sir…..You don't need to respond to any guys making some unwanted videos on your content….We respect you , support you and appreciate you and your hard work….Don't look at those guys because they are not as inspiring as you truly are….The only thing which they love to do is to pint point others mistakes , to make a video on it and to have fun over it…….That's it……God bless you Sir….
Alright I'm not gonna troll you over Alan Roberts, but I am gonna troll that accent. WTF is wrong with you people?? My caah had a haaahd staaaht after I paahked it, but then you're gonna say "over there" and "perfect" like a normal person? So what is it, you can say your R's properly unless they come after the letter "A," then suddenly you go retaahded? I mean yeah, us New Yorkers we kinda twalk funny too, but at least every "R" is as fucked up as the last. Well unless… You know like if one word ends with "A" and the very next word starts with "A," then we squeeze in a normal sounding "R" between em (Jessicer Alba) but that's more of a necessary evil kinda thing ya know? You'z guys sound like your accent is shorting out, like there's a wire crossed in there or somethin'… Ah dunno, fugedabowdit. Just don't tell my boss about this, he's a filthy Bostonian too. I need a cawfee.
Scoot what exercise I can do ,I want just to definition I don't want to grow or make my body big ,I don't want that,hope you read this message
For upper body days, what would be a good exercise to superset this with?
Looking swole af
Hey Scott,
asked some months ago for that "intermittend fasting" video. Your comment looked like ull do one. So: where is it? :O
Is the batwing row an alternative to a face pull?
Rear delts next
1:10 "two-PAHHHT movement"
Bonus tips: after these corrective workouts, use a posture corrector whenever you're doing a sitting work.
You can get a posture corrector from rovuri.com/backProtectorPostureCorrector ,keep up the good work 💪
Omg I wish u could be my personal trainer
Also stretch your pec minor and lats with foam roller. If those 2 muscles are stiff, you will end up with rounded shoulders.