Movement · Standing Arm Series
Back Strength
The Series · Move 6 of 8
Why this one
Strengthens the upper back and the muscles that hold you tall.
8–10 reps
Breath — Inhale to prepare · Exhale to lift wide
How to do it
Hinge forward from the hips with a long flat back, knees soft, arms hanging down with a soft bend in the elbows. Lift both arms out wide to the sides like wings as you exhale, squeezing the shoulder blades together, then lower with control.
Keep in mind
Lead with the elbows and squeeze the shoulder blades — keep the neck long, gaze softly down.
Every move: keep the weights light (1–3 lb) and move from your center. If your back arches or your ribs flare, the weight is too heavy — set it down and use your own resistance. The full series →