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188
Workout

Back and Shoulder Blade Strengthening

~10 min.
~120 kcal
⁉️ 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
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
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.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
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
Y-T-I adduction
6
Level: 2
R2
4
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Reverse plank leg abduction
5
Level: 2
S1
12
Reverse plank leg abduction
5
Level: 2
S2
12
Low pull - Triceps
8
Level: 2
S1
6
Low pull - Triceps
8
Level: 2
S2
6
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch
1
Level: 1
10 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.

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