base – https://phoenixstatic.azureedge.net/surfers/431
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – UPPER BODY
duration – 00:46
video_info –
key_takeaways –
Description – Strengthens the upper back and shoulder stabilizers to improve posture, endurance, and injury prevention—key for paddling efficiency and shoulder health in surfing. Targets the traps, rear delts, and rotator cuff.
Sets_Reps – Stability & Endurance: 2-3 x 8-10 each position (Y, T, A) &$ Control & Mobility: Light weight, slow tempo, 2-3 x 10-12 each