Build Shoulder Strength with Flappers

Flappers

Rep Range

10-20

Hints

Laying face down on the floor, stretch your arms out behind you with palms facing the ceiling. Lift your arms slightly off the ground. Engage your upper back and shoulder muscles to initiate small 'flapping' motions with your hands, similar to a bird's wings.

Common Mistakes

Avoid lifting your chest or legs off the ground; the movement should be isolated to the arms and upper back. Also, ensure you aren't simply lifting and lowering your arms, but rather engage in a flapping motion.

Breathing

Breathe naturally throughout the exercise. Exhale during the upward 'flap' and inhale as your hands move downward. This rhythmic breathing can help maintain consistent movement and oxygenate your muscles effectively.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Traps

Secondary Muscles

Middle Shoulders

Tertiary Muscles

Front Shoulders