But one of my favorite machines at the gym is the reverse pec fly machine. Pulling your arms back as far as possible while adducting your scapulae, really squeezing those shoulder blades together, will effectively target those mid-back muscles like the mid traps, rhomboid major, and rhomboid minor. This movement not only strengthens your back but can improve your posture as well. Make sure to include this exercise in your routine at least once per week. Pick a weight that will allow for 10 to 15 reps.
On Friday, I will post the final movement, scapular depression, which really focuses on the lower traps. See you then :)
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