Strengthen Back and Shoulders with Floppy Diver

Floppy Diver

Rep Range

10-20

Hints

Lay flat on your stomach on the ground. Place your arms in front of you, with one hand resting on top of the other and your elbows slightly bent. Engage your core and back muscles. Lift your arms upwards off the ground as high as comfortably possible using the strength of your upper back, then lower them back down. This motion resembles the movement of a diver.

Common Mistakes

Avoid lifting your chest or legs off the ground; the motion should be isolated to your arms. Ensure you're using your back muscles and not straining your neck. Keep your movements controlled and refrain from using momentum.

Breathing

Inhale as you raise your arms upwards and exhale as you lower them back to the ground.

Muscle Focus

Primary Muscles

Traps,Rhomboids, Erector Spinae, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi, Shoulders

Tertiary Muscles

Middle Shoulders, Front Shoulders, Lower Back, Lower Body