Protect Your Shoulders From Hours At Your Desk With This Exercise

Whether you’ve never heard of the arm bar or up until now you thought we were talking about the popular mixed martial arts submission move (we’re not), we’ve got you covered.

Watch the video above to see Equinox trainer Nyree Brown perform the arm bar with perfect form.

One of the main things this move does is allow the scapula to retract, making way for the shoulder to move over the rib cage and toward the spine, effectively reversing the seated posture we spend most of our days stuck in.

Do this move regularly and you’ll notice not only improved posture during the day, but better shoulder stability and range of motion in the weight room.

While performing this movement, you want to make sure your arm remains perpendicular to the floor and your hips are driving the motion. Your hand should be directly above your shoulder, which should be stacked directly above your other shoulder.

Brown suggests keeping your eye on the kettlebell throughout the movement.

“For beginners, start with a lighter weight, just to understand what the shoulder feels like with the weight,” she says.

Start with five reps on each side to get you comfortable with the movement, and then graduate to a 30-second hold to increase time under tension and really work on that stability.

And if all you're after are abs, reveal your six pack with Men's Health's ANARCHY ABS—a rapid fat-burning, ab-shredding workout unlike any fitness program you've ever experienced.

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