Uploaded October 2023 | Updated September 2026, 3 days ago

---

The lats are powerful internal rotators of the arm bone (humerus).
-
When overdeveloped and pumped up they often times contribute to internal rotation of the arms aka gorilla arm posture.
-
This is not “ideal” shoulder posture and can cause shoulder issues.
-
It’s not that all “back” and lat biased exercises are bad…it’s just that many people already sufficiently train their lats during their “normal” strength training.
-
What we really want to be doing here for posture improvement is isolating the scapular retractors (muscles that pinch the shoulder blades together) WITHOUT involving the lats too much.
-
More specifically, we want to target the middle and lower traps and rhomboids (muscle in between the shoulder blades) by doing movements that cause us to pinch our shoulder blades together.
-
My favorite exercises for this region are band pull aparts, I,Y,T raises, wall press, so on and so forth…
-
Many of the shoulder posture exercises I show on my feed here target these very muscles.
-
What do you want to see me make videos on in the future? Let me know below!