base – https://phoenixstatic.azureedge.net/surfers/1466
Natural – true
Goofy – false
subtitle – en,pt,ja,sp,it,fr,cn,kr,de,hi
category – UPPER BODY
duration – 00:37
video_info –
key_takeaways –
Description – Builds upper back, shoulder stability, and postural strength—essential for paddling endurance and injury prevention in surfing. Targets the traps, rear delts, and rotator cuff.
Sets_Reps – Strength: 4 x 8-10 &$ Endurance: 3-4 x 12-15 &$ Control & Stability: Slow tempo, 3 x 10