I have a laundry list of items I’d like to “train” myself to do. I think it would be super cool, for example, if I could master the extra-loud, coach whistle using just my fingers. I’d also like to learn how to jump rope without face planting and how to make an omelette that didn’t have the extra crunch of eggs shells. My point is, sigh, we all have pipe dreams that may never become a reality. But thanks to Instagram athlete Hanna Öberg and her suggested exercises for better posture, standing tall no longer has to be one of them.
In a recent Instagram post, Öberg shared a four-part training plan designed to target your rounded shoulders. According to the athlete, training an often overlooked muscle is, like, the golden ticket to better posture. And it’s one you probably haven’t even heard of. “Rear delts. Rear delts. REAR DELTS!!” This is your ‘back shoulders’ and a small muscle located on your upper back,” she writes. “By training this […] with a good back workout you can prevent both pain and ’rounded’ posture.”
Having a strong back that supports you in all your endeavors is as simple as biweekly training with two to three specific moves designed to target the rear deltoids, says Oberg. So when you schedule arm day, plug in a couple of the following moves and watch your posture improve. Who knows—maybe once you’re standing up a lil’ straighter, your other life goals will feel more within reach.
The best exercises for better posture
1. Cable one arm face pull
3 sets of 5 reps on each side
Find the cable machine at your local gym, bend your knees, and place one on your hip. Using the opposite hand, grip the cable and pill it toward your face. Lengthen your arm back out and repeat.
2. Dead stop lying dumbbell back flyes
3 sets of 10 reps
Grab two dumbbells and lie down on a bench. Gripping one barbell in each hand, fly your arms out to a T-shape at shoulder level. Lower both hands to the ground and repeat.
3. Cable low rope face pull
3 sets of 12 reps
Gripping the cable ropes at the gym with both hands, bend your knees and pull your elbows out to the side. Slowly release and repeat.
4. Bend over barbells high rows
3 sets of 12 reps
Grab a fixed barbell, bend your knees, and bring your torso parallel to the floor. Gripping the barbell in both hands, fly your elbows out to the side and return your arm to being straight. Repeat.
Don’t forget to stretch! Here’s the best way to show some love to your hamstrings and lower back.