Squat Variation Guide: Choosing the Right Squat for Your Body and Goals

Jake Stewart

January 09, 2023 • 2 min read

While posture is seldom a primary motivation for gym attendance, it ranks among the most impactful aspects of physical well-being to prioritize. As an increasing number of individuals spend the majority of their days seated in office chairs, emphasizing improvements to this core physical domain becomes even more critical. Notably, all these interventions require only a single set of dumbbells and can be performed virtually anywhere.

Bracing the Back

The upper back is a cornerstone of postural correction. Prolonged office work commonly promotes forward shoulder posture, leading to slouching that is often resistant to mere cognitive correction. A foundational exercise for sustaining optimal posture is the dumbbell row. This movement targets the latissimus dorsi and trapezius—two musculature groups essential for counteracting the forward-pulling forces of the pectorals that drive slouching.

Fly On Up

Having addressed the upper back, the upper posterior chain still requires attention to one often-neglected region: the posterior deltoids. Strengthening these muscles facilitates scapular retraction and shoulder external rotation, which maintains a proud chest and aligned spine. The reverse fly, performed with two light dumbbells, is a highly effective exercise for isolating the posterior deltoids. With the upper back and posterior delts optimized, only one key area remains.

Taking a Lesson From the Farm

Core stability is the final pillar of postural integrity. Stabilizing the trunk from its base is essential for establishing an upright, balanced foundation. The farmer’s carry—holding a heavy dumbbell at the side while walking—effectively engages the entire core complex, including the internal/external obliques, transverse abdominis (the body’s “natural corset”), and rectus abdominis (the “six-pack” muscles). As the body counteracts the unilateral load, it develops generalized resistance to instability. Be sure to switch sides midway through the set to ensure bilateral balance.

Bonus: Stretch It Out

Muscle tension—particularly in the pectorals and anterior deltoids—can limit postural progress. A doorway pec stretch effectively alleviates this tension, enabling the newly strengthened upper back musculature to function optimally.

Postural training is straightforward yet yields profound benefits. By integrating these exercises into your routine—performable from home or any location—you can enhance overall health, well-being, and even aesthetic appeal. There is no reason to let rounded shoulders obscure the results of your gym efforts. Grab a set of dumbbells, prioritize your posture, and reap the long-term rewards.