This 20-Minute Back and Biceps Workout Will Help You Stand Up Straight

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If you're anything like me, you're hunched over your laptop right now. Try this 20-minute workout to loosen up and help you stand up straight.

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When you spend a ton of time sitting—especially if you’re hunched over a screen—your head, neck, and shoulders tend to pull forward, leading to that rounded posture, asOne way to help fight this tendency to slump is by devoting time to working the muscles in your posterior chain, or the back of your body, ACE-certified personal trainer, owner of Strong With Sivan in Baltimore, tells SELF. These include your rhomboids , mid to lower trapezius , and your rear deltoids .

“The muscles associated with good posture are the ones that retract the shoulder blades, depress the shoulder blades, and put the shoulder blades in a good position in order to help keep you upright,” she says. Working these muscles, as well as other muscles in the back of your body, like your latissimus dorsi , help counteract that forward slouch and work to build more balanced, total-body strength. Many people tend to neglect the muscles in their backs in favor of movements that work front-of-the-body muscles, like presses, front raises, and lateral raises, says Fagan.

That’s why many trainers recommend you work your back muscles in a two-to-one ratio to your pushing muscles, says Fagan—that means for every one set ofyou do, for instance, you should do two sets of an exercise that targets your posterior chain. This workout is a great way to really hone in on those back-of-the body muscles, while giving your arms some extra TLC too. Although your biceps are firing in any pulling movement, adding in some isolated biceps work—which this back and biceps workout incorporates as a finisher—can help you gain serious strength in your arms.The Workout

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