A well-developed spine is the pride of every bodybuilder, weak – are immediately visible and are not a reason to be proud. Ridgebacks are involved in many movements as supportive meat, so it's worth taking care of them. It is best to stimulate them with shrugs and presses from behind the neck.
1. Shrugsy. They can be performed with a barbell or dumbbells. We take the load in our hands, straighten and arrange along the sides of the torso. We only lift the load with the strength of our arms, trying to get to the level of the ears. The movement looks a bit like a shrug, but it really takes its toll. The repetition pace should be smooth, equal.
2. Squeezing from behind the neck. You sit on the bench, you grab the barbell wide. You lower your shoulders and tighten the fullest back. Then you press the bar over your head like this, to make your elbows stretch out. After that, shift the load slightly to the back, but without bending your back. This movement will focus the pressure and isolate the dorsal and deltoid muscles. Then come back to the starting position with a slow motion, then repeat.