Upper back
Between and around the shoulder blades.
In football
Upright posture, arm drive when sprinting and holding off opponents with your body.
Why train it
It balances all the pushing and keeps the shoulders healthy and the posture tall.
How to train it
- Rows with a band or a towel.
- Y-T-W raises lying face down.
- Mid-back rotation for mobility.
Exercises that train it
- Thoracic Rotation
- Resistance Band Row
- Towel Door Row
- Single-Arm Towel Door Row
- Water-Bottle Y-T-W Raises
- Arm Circles
- Backpack Goblet Squat
- Backpack Romanian Deadlift
- Superman (Back Extension)
- Backpack Suitcase March
- Water-Bottle Lateral Raise
General information, not medical advice. If you have pain or an injury, see a professional first.