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Exercise preview

Backstroke prep lying on box

Beginner10 repsNo jumping

Muscles worked

LatsChest

You need

Mat

How to do it

  1. Lie prone on the box, chest supported, arms holding straps forward.
  2. Start with arms straight, palms facing down, shoulders relaxed.
  3. Pull arms back in a sweeping motion, engaging upper back.
  4. Return to start with control, keeping neck long and torso stable.