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How to Do the W Pose for a Back Workout

Learn how to do the W pose from certified personal trainer Max Tapper in this home back workout for men video from Howcast.

Transcript

Hi guys. This is Max Happer again for HowCast.

What I'm going to show you guys how to do today is some shoulder stabilization exercises in the prone position.

Prone Shoulder Stabilization Series.

There's going to be five different components of this and they're all going to be different poses. One is going to be called the I pose. Second one is going to be called the Y pose. Third one is going to be called the T pose. Fourth, the W pose. Fifth, the O pose.

As I go down, I'll show you how they work.

This Prone Shoulder Stabilization Series is gonna be targeted at strengthening your rotator cuff muscles. These are the same muscles that pitchers blow out from throwing, that people just injure doing bench and boxing, whatever the case is.

These are on of the exercises that are very, very good at strengthening your shoulders.

So let me show you how these work.

The fourth pose that we're gonna do is gonna be called the W pose, basically because you are going to extend your arms forward, then bring them back in a W position.

Here we go.

We're lifting up, pulling our elbows in while we're retracting our shoulder blades back.

Keeping it there.

Slowly out, as you retract your shoulder blades, keeping them together.

Back again.

Squeezing your shoulder blades back again.

And forward. And down.

The most important part when it comes to this exercise is keeping your upper back muscles contracted and tight. So if you release your shoulder blades while you're doing this, you're not getting the same type of work.

Very important. The most important issue is keeping those shoulder blades tight. It's not necessarily the motion.

It's holding, contracting for an isometric 10 seconds, and then releasing.

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