Reacher
This back exercise mainly works your traps, shoulders and teres major, with help from your latissimus dorsi. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Reacher
Lay face down on the floor, extending your arms out in front of you with palms facing downwards. Engage your core and back muscles. Lift your hands and arms off the floor without fully locking out your elbows. Using the strength of your upper back and deltoids, pull your arms back until your hands are positioned above shoulder level. Ensure a controlled movement and then return them to the extended position in front of you.
Common mistakes
Avoid fully locking out the elbows when extending the arms. This can place unnecessary strain on the joints. Ensure that the motion is controlled, and refrain from any sudden jerking movements. Avoid lifting the chest or head excessively off the ground, as the focus should be on the movement of the arms and upper back.
Breathing
Inhale as you pull your arms back, and exhale as you extend them forward. This exercise targets the upper back muscles, particularly the trapezius and deltoids, and aids in enhancing shoulder mobility.
Muscles worked
Primary Muscles
Traps, Shoulders, Teres Major, Teres Minor, Infraspinatus
Secondary Muscles
Latissimus Dorsi
Tertiary Muscles
Front Shoulders, Lower Back, Lower Body
