Open appTake the free test
← All exercisesShoulders · Thorax · Posterior chain

Blackburn

Activation · Floor · No equipment

Upper backShouldersLower back

What you should feel

Tension in your upper back and shoulders.

How to do the Blackburn

  1. While lying down, place toes on the ground, and squeeze lumbar.
  2. Position 1: Arms extended.
  3. Position 2: Arms backwards, shoulder blades squeezed.

Muscles and zones

Works the upper back, shoulders, lower back. Sprung uses it in Daily and Activate routines.

Not sure which moves you need?

Take the free mobility test and Sprung builds a daily routine around your tightest zones.

Take the free test