Build Shoulder Strength with Reacher

Reacher

Rep Range

10-20

Hints

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.

Muscle Focus

Primary Muscles

Traps, Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi

Tertiary Muscles

Front Shoulders, Lower Back, Lower Body