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194
Workout

Posterior Deltoids and Posture

~1 h. 19 min.
~948 kcal
⁉️ Comments

This workout focuses on strengthening the posterior deltoids, scapular retractors, and deep spinal stabilizers — everything that contributes to good posture and a healthy back. If you spend long hours at a computer, feel tension in your neck, or notice your shoulders rounding forward, this workout is for you.

The format is a circuit workout of intermediate difficulty using FISIO suspension straps. The exercises are selected to sequentially activate the rear shoulder girdle, target the rhomboids and lower trapezius, strengthen the core, and add the necessary hip mobility between strength blocks.

  • Posterior deltoids, rhomboids, lower trapezius — the primary targets of this workout
  • Alternating pulling and stabilizing exercises helps reduce fatigue buildup
  • Your body angle in the straps adjusts the load — start from a comfortable position
  • Pay attention to your shoulder blades: during pulling movements they should retract, not rise toward your ears

This workout is suitable for adults without acute shoulder girdle injuries. If you experience any shoulder discomfort, reduce your body angle and decrease your range of motion. Before starting, perform 3–5 minutes of light joint warm-up.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Round 1
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Y-T-I adduction
6
Level: 2
R1
4
A - Abduction
5
Level: 2
R1
10
I - Abduction
8
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
I-Y-T slide
10
Level: 2
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Round 2
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Y - Abduction
6
Level: 2
R1
10
Butterfly
5
Level: 2
R1
10
Back extension
5
Level: 3
R1
10
T - Abduction
7
Level: 3
R1
10
Y-T-I adduction
6
Level: 2
R1
4
A - Abduction
5
Level: 2
R1
10
I - Abduction
8
Level: 3
R1
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
I-Y-T slide
10
Level: 2
R1
6
Hammock - Dolphin
1
Level: 2
R1
5
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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