Perfect Your Posture With This 4-Step Exercise

Claw your way to perfect posture with the bear row crab press.

Edward Lane |

Awful posture caused by slumping at your desk or staring at your phone can lead to back pain, sure. But it can also lead to people comparing you to a post-pubescent Justin Bieber, or Shaggy from Scooby-Doo, or a bathrobe with no one in it. It’s not a good look. For your image or your spine.

Enter the bear row crab press, a flow move that tackles these issues – and carves your abs and arms, too. You’ll emphasise your core by starting in a bear plank, hit both pulling and pushing motions by doing a row and a chest press, and even train rotation.

The bear row crab press serves as a ‘grizzly’ warm-up: do it for 3 minutes on each side. Or, for a full-body workout that’ll rewire your posture, do 3 sets of 15 reps per side.

1. Row, Row, Row

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Grab a dumbbell in each hand and get on all fours. Lift your knees a few centimetres off the floor. Your toes and the dumbbells should be holding your weight, your shins parallel to the floor. Brace your core, squeeze your glutes, and row the right dumbbell to your chest.


7KG Dumbbell (Single)

R 299.99


2. Do The Twist

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In a smooth motion, kick your right leg to the opposite side while rotating your torso to face the ceiling; this will open up your left shoulder joint. Try to keep your chest parallel to the floor. Your heels and the other dumbbell provide a 3-point platform that activates your shoulder and back stabiliser muscles. Squeeze your glutes, protecting your lower back.

Related: This Workout Will Help You Build Muscle In The Comfort Of Your Home

3. Punch Up

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Slowly extend the dumbbell at your chest directly above you, straightening your right arm. Pause, then lower under control. Focus on keeping your torso perfectly still and moving only your arm; working against your body’s desire to rotate will force you to fire up your glutes and abs.

4. Swing Low

Slowly kick your left leg under your body and back to the starting point. Keep the motion controlled and steady, and lower the dumbbell to the floor. Reset your body position with weight on your toes and your shoulder blades pulled back and down, before repeating on the other side. Grow with the flow.

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