superficial back arm line
Posture. Pulling strength. Shoulder control.
The Superficial Back Arm Line (SBAL) traces a powerful line from the base of the skull, through the trapezius, across the deltoid, down the triceps, and through the forearm extensors to the back of the hand. This line supports everything from pull-ups and deadlifts to typing posture and carrying your groceries without flaring your shoulders.
When It’s Tight or Dysfunctional, You Might Notice:
Shoulder tension and retraction limits
Difficulty straightening your elbows
Tired or stiff forearms and wrists
Poor posture during pulling motions
Weakness when holding or hanging
Support & Mobilize It: How to Work the SBAL
1. Overhead Band Triceps Stretch
Why: Targets the long head of the triceps and connects to the scapular region.
How: Anchor a resistance band overhead. Hold the band behind your head and let your elbow bend. Gently pull to increase the stretch.
Time/Reps: Hold 20–30 seconds per side.
Pro Tip: Tuck the ribs to keep tension in the right places.
2. Forearm Extensor Stretch on Table
Why: Releases the distal end of the SBAL in the wrist and forearm.
How: Place the back of your hand on a flat surface, fingers facing toward your body. Gently press down and straighten the elbow.
Time/Reps: Hold for 30 seconds per arm.
Pro Tip: Keep your shoulder relaxed and core braced.
3. Wall Scapular Slides
Why: Recruits the upper portion of the SBAL and trains shoulder mechanics.
How: Back flat to a wall, arms in “W” shape. Slide arms up while keeping contact with the wall.
Time/Reps: 8–10 slow reps.
Pro Tip: Keep chin tucked and avoid arching your back.
4. Prone Y-Raise on Bench
Why: Activates lower traps and deltoids in the back arm chain.
How: Lie face-down on a bench with arms at a “Y” angle. Lift arms up slowly, thumbs up.
Time/Reps: 10–12 reps.
Pro Tip: Keep your neck relaxed—lift with your upper back, not your traps.
5. Hanging Shrugs
Why: Strengthens the SBAL under load and improves scapular control.
How: Hang from a pull-up bar. Without bending the elbows, shrug your shoulders up and down slowly.
Time/Reps: 2–3 sets of 10–15 reps.
Pro Tip: Start in a passive hang, then slowly activate the shoulder blades.
Wrap-Up & Call to Action
Your Superficial Back Arm Line is what holds your posture together under pressure. If your shoulders creep up or your wrists fatigue fast—this line might be under-performing.
Let’s unlock more efficient pull, press, and posture.
Book a session at D2H Wellness and restore the power in your back line.
Feel better. Move better. Live better.
— The D2H Wellness Team