Foam Roll Upper Back
Lie on your back with a foam roller placed across your upper back, just below the shoulder blades. Cross your arms over your chest or support your head, lift your hips, and press your feet into the floor. Roll slowly up and down between the bottom of your shoulder blades and the base of your neck, pausing on any tight spots. Keep your core braced so your lower back stays neutral and the pressure stays on the upper back.
BACK · PULL
How it is executed
- Lie on your back with a foam roller placed across your upper back, just below the shoulder blades.
- Cross your arms over your chest or support your head, lift your hips, and press your feet into the floor.
- Roll slowly up and down between the bottom of your shoulder blades and the base of your neck, pausing on any tight spots.
- Keep your core braced so your lower back stays neutral and the pressure stays on the upper back.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Foam roller
- Movement pattern
- Pull
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
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Glossary and calculators
HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Assisted progressionAssisted progression is load progression where the software writes the weights and reps of upcoming sessions from the sets, reps and RIR the client logged, w...RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
