Lying Around the World
Gym Exercise Card
Equipment
Lying Around the World is an exercise that targets the back while improving shoulder mobility. It involves moving the arms in a circular motion while lying prone. This helps strengthen the upper and middle back muscles while enhancing flexibility.
How to do it
- Lie face down with arms extended forward.
- Engage the core and lift arms slightly off the ground.
- Slowly move the arms in a wide circular motion, going from front to sides and then to hips.
- Reverse the motion, returning to the starting position.
- Repeat for desired repetitions, maintaining smooth control.
Muscles worked
Primary Erector Spinae Trapezius Lower Fibers Trapezius Middle Fibers
Secondary Deltoid Posterior Latissimus Dorsi Rhomboids
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