Postural Musculature and
Thoracic Spine Exercises

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Face Pulls
How: Using a cable or band at face height, pull the handles toward your face while
keeping your elbows high and squeezing your shoulder blades together. Control the return.
Why: Strengthens the upper back and improves shoulder positioning and control.
Common Mistake: Using momentum or shrugging the shoulders during the pull.

Overhand Band Pull Aparts
How: Hold a band with an overhand grip and pull it apart by moving your arms out to
the sides. Focus on squeezing your shoulder blades together and controlling the return.
Why: Improves upper back strength and shoulder positioning.
Common Mistake: Using momentum or shrugging the shoulders.

Dumbbell Bent Over Row
How: Hinge at your hips with a flat back, holding dumbbells with arms extended, then pull
the weights toward your torso. Squeeze your shoulder blades together and lower with control.
Why: Strengthens the upper back and supports better posture.
Common Mistake: Using momentum or letting the torso swing.

Dumbbell Underhand Bent Over Row
How: Hinge at your hips while holding dumbbells with palms facing forward, then pull
the weights toward your torso. Squeeze your shoulder blades together and lower slowly.
Why: Strengthens the back and arms in a pulling pattern.
Common Mistake: Rounding the back or jerking the weight.

Barbell Bent Over Row
How: Hinge at your hips with a flat back while holding a barbell, then pull it
toward your torso. Squeeze your shoulder blades together and lower the bar slowly.
Why: Strengthens the upper and mid-back for improved posture and pulling strength.
Common Mistake: Swinging the torso or using momentum instead of controlled pulling.

T-Bar Row
How: Hinge at your hips and pull the bar toward your chest while keeping
your back flat. Squeeze your shoulder blades together and lower with control.
Why: Strengthens the upper and mid-back.
Common Mistake: Rounding the back or using momentum to lift the weight.

Single Arm Lat Pulldown
How: Using one arm at a time, pull the handle down toward your chest while
keeping your torso upright. Slowly return to the starting position with control.
Why: Builds back strength while addressing side-to-side imbalances.
Common Mistake: Leaning or rotating the torso to pull the weight down.

Lat Pulldown
How: Pull the bar down toward your upper chest while keeping your torso
upright and shoulders down. Slowly return the bar overhead.
Why: Develops back strength to support pulling movements and posture.
Common Mistake: Leaning backward or letting the shoulders round forward.

Lat Pullover with Straight Bar
How: Using a cable or bar, pull the weight down in an arc from overhead to your thighs while
keeping your arms mostly straight. Focus on engaging your lats and controlling the return.
Why: Strengthens the lats while improving shoulder control.
Common Mistake: Bending the elbows too much or letting the lower back arch.

Gorilla Row
How: Hinge at your hips while holding dumbbells, then alternate rowing one arm
at a time toward your torso. Keep your core tight and avoid rotating excessively.
Why: Builds back strength while challenging core stability.
Common Mistake: Twisting the torso or letting the hips drop during the row.

Banded Romanian Deadlift + Row
How: Stand on one leg and hinge at your hips to perform a Romanian deadlift, with a cable or band
in your opposite hand. Perform a row on the return to upright by pulling the handle toward your body.
Why: Integrates lower and upper body strength in a coordinated movement.
Common Mistake: Rounding the back or jerking the weight during the row.

Open Book
How: Lying on your side with knees bent, rotate your top arm and upper body open toward the floor
behind you while keeping your hips stacked. Follow your hand with your eyes and move slowly.
Why: Improves thoracic spine mobility to enhance rotation and reduce stress on the lower back.
Common Mistake: Letting the hips rotate instead of isolating the movement through the upper back.

Dumbbell Bent Over Reverse Fly
How: Hinge at your hips with a slight bend in your elbows, then raise the dumbbells
out to the side. Focus on squeezing your shoulder blades together and control the return.
Why: Strengthens the upper back and improves shoulder stability.
Common Mistake: Using momentum or shrugging the shoulders.

Prone IYTW
How: Lying face down, lift your arms into I, Y, T, and W positions while keeping your shoulders
down and back. Focus on controlled movement and squeezing between your shoulder blades.
Why: Strengthens the small stabilizing muscles of the upper back.
Common Mistake: Shrugging the shoulders or moving too quickly.

Single Arm Banded Low Row
How: Pull the handle toward your torso with one arm while keeping the shoulders
level and torso steady. Slowly return to the starting position with control.
Why: Builds back strength and improves side-to-side control.
Common Mistake: Rotating the torso or letting the shoulder drop.