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188
Workout

Back and Shoulder Blade Strengthening

~10 min.
~120 kcal
Female
⁉️ Comments

Weak back and scapular muscles are one of the main causes of poor posture, chronic neck tension, and pain between the shoulder blades. This workout targets the entire posterior chain in a comprehensive way: the lats, rhomboids, trapezius, rear deltoids, and scapular rotator muscles. The result is better upright posture, less discomfort after long periods of sitting, and a noticeably stronger, more functional back.

The workout is designed for an intermediate fitness level and is built around FISIO functional suspension straps. The straps allow you to adjust the load by changing your body angle — without axial pressure on the spine, which is especially important when training the back muscles. Each movement engages multiple muscle groups at once, making the workout effective even when time is limited.

  • Perform the exercises in the order given — the load alternates between zones, allowing muscles to recover between sets.
  • Pay attention to your shoulder blade position: in pulling movements, squeeze them together at the bottom of the movement and avoid letting your shoulders rise toward your ears.
  • If an exercise feels too easy, increase your body angle to add more bodyweight resistance.
  • The workout works equally well as a standalone session or as a block within a broader upper-body program.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
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.
Subscription needed
Latissimus stretch
1
Level: 1
S1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
S2
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Subscription needed
Widmill
1
Level: 1
S1
10 sec.
Subscription needed
Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Main exercises
Round 1
Hammock - Dolphin
1
Level: 2
R1
5
Subscription needed
Hammock - Dolphin
1
Level: 2
R2
5
Subscription needed
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Subscription needed
Y-T-I adduction
6
Level: 2
R2
4
Subscription needed
Back extension
5
Level: 3
R1
10
Subscription needed
Back extension
5
Level: 3
R2
10
Subscription needed
T - Abduction
7
Level: 3
R1
10
Subscription needed
T - Abduction
7
Level: 3
R2
10
Subscription needed
Reverse plank leg abduction
5
Level: 2
S1
12
Subscription needed
Reverse plank leg abduction
5
Level: 2
S2
12
Subscription needed
Low pull - Triceps
8
Level: 2
S1
6
Subscription needed
Low pull - Triceps
8
Level: 2
S2
6
Subscription needed
A - Abduction
5
Level: 2
R1
10
Subscription needed
A - Abduction
5
Level: 2
R2
10
Subscription needed
I - Abduction
8
Level: 3
R1
10
Subscription needed
I - Abduction
8
Level: 3
R2
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S2
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S1
10
Subscription needed
Single arm pull with rotation
7
Level: 2
S2
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Subscription needed
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Subscription needed
Rotation with load
6
Level: 2
R1
10
Subscription needed
Rotation with load
6
Level: 2
R2
10
Subscription needed
Golf
1
Level: 2
R1
6
Subscription needed
Golf
1
Level: 2
R2
6
Subscription needed
Bar muscle up
9
Level: 3
R1
10
Subscription needed
Bar muscle up
9
Level: 3
R2
10
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

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