One of the most effective bodyweight exercises you can do.
, reduce muscular imbalances, prevent back pain, and optimize athletic performance, we have to be careful not to overlook our posterior chain.”The best way to work batwings into your workout repertoire is to work in a few different variations of the move. This not only spices things up but keeps your muscles on their toes: You create a new stimulus by switching up the exact movements, causing
. Variety can also help prevent overuse injuries. Here are four batwing variations that Osborn suggests putting into regular rotation if you have access to equipment like resistance bands, TRX straps, and a cable machine.Standard batwingPressing into your elbows, lift your shoulders and head off the mat. Keep your chin lifted away from your chest and roll your shoulders back and down. Make sure your heels remain on the floor.
“To decrease the intensity of this move, walk your legs back,” explains Osborn. “That way, the TRX cables bear less weight as you row.”Set a cable to the highest position before sitting or kneeling on the ground. Use a rope cable attachment that you can grasp with both hands.Pull the rope toward your chest while directing your elbows back and down.Loading More Posts...
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