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Understanding the difference between upper back extension and scapular retraction is a key concept for elevating your back training and understanding your posture. There are completely different muscles responsible for these movements. The erector spinae group of muscles in the thoracic (upper back) region of your spine are responsible for upper back extension. Your mid trapezius and rhomboids will retract your shoulder blades. It’s important to note that the upper back and scapula have addition
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