base – https://phoenixstatic.azureedge.net/surfers/452
natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – UPPER BODY
duration – 00:38
video_info –
key_takeaways –
Description – Strengthens the upper back and improves shoulder stability—key for posture, paddling endurance, and injury prevention in surfing. Targets the rear delts, rhomboids, and traps. Equipment needed is a band.
Sets_Reps – Endurance & Stability: 3-4 x 12-20 &$ Control & Mobility: Slow tempo, 3 x 15-20 &$ Warm-Up/Activation: 2-3 x 15-20