The point is to train the upper back at home more often, with no bar and no promise of burning fat off the shoulder blades. Fat loss comes from the whole routine, not from one move.
Two rounds. Rest 60–90 seconds between rounds.
- Wall slide. 8 reps. The back of the head, the shoulder blades and the pelvis touch the wall. The arms travel up only until the lower back wants to leave the wall.
- Arms out to the sides, lying face down. 8 reps. Draw the shoulder blades toward the back pockets. The neck does not crane.
- Doorway row. 8 reps. A closed door you can spare. Elbows travel back. If the door shifts, skip the move.
- Shoulder-blade squeeze, standing. 10 reps. Arms by your sides. Squeeze and let go. No shrug.
If the neck tires before the blades, shorten the round. Do not make it angrier.