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  • 迷你弹力带拉伸\Seeder

    将弹力带举至肩高，手臂伸直。
    双手向两侧拉开，同时夹紧肩胛骨。
    缓慢还原，全程保持肌肉张力。

  • 哑铃俯卧反向飞鸟

    俯卧在训练凳上，双手持哑铃置于肩部下方。
    肘部略微弯曲，将哑铃向身体两侧抬起。
    当手臂达到大约肩膀高度时，收紧后三角肌。
    将哑铃缓慢放回起始位置。

  • Landmine Rear Delt Row

    Stand perpendicular to the barbell and hinge forward with a staggered stance.
    Grip the barbell and pull your elbow outward toward shoulder height.
    Squeeze your rear shoulder without rotating your torso.
    Lower the barbell slowly until your arm is extended.
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