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← All exercisesShoulders · Thorax · Posterior chain

Alternating Blackburn

Activation · Floor · No equipment

Upper backShouldersLower back

What you should feel

Tension in your upper back and shoulders.

How to do the Alternating Blackburn

  1. Lie down with toes on the ground and lumbar squeezed.
  2. Stretch one arm forward. Place opposite hand on lower back.
  3. Perform slow and controlled, alternated movements.

Muscles and zones

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

Not sure which moves you need?

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