3. Serratus Anterior
The move: Incline bench-supported Y-raise
Why it’s key: This move isn’t just for gym rats, but for desk jockeys, too. “Thanks to poor modern-day posture, in which your shoulders and back are hunched forward, the lower trapezius muscles are usually lengthened and weak,” Kawamoto says. Not only will strengthening them help with barbell rows, pullups, and the like, but it will also make you more aware of when you’re slumping.
How to do it: Straddle a bench set to a 45-degree incline, a light (3 to 10 pounds) dumbbell in each hand. Raise arms up and out to form the letter Y. Hold this position for 5 to 8 seconds. Do 3 to 4 sets of 6 to 8 reps.
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