This back and shoulder workout will help you strengthen and build muscle in your upper body.
Plus, it’ll help improve your posture.
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We all have our fitness kryptonite.
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For some, its running orburpeesand for others, its arm day.
The next time youre going to do upper body, consider pairing back and shoulders together.
Ready to start strengthening your back and shoulders?
Here are some of our favorite exercises.
Back Exercises
1.
Your core should be engaged and your back should be in a natural position.
With control, drive your elbow back and slightly out, keeping your shoulder facing the ground.
Hold for two seconds, then return your arm to the starting position.
Hold for a few seconds and slowly return to the starting position.
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Your knees and ankles should be aligned.
Your spine should be in a neutral position and there should be no arching or rounding of your back.
How to do it:Start with your kettlebell lined up in between your ankles.
With control lower the kettlebell back down to the starting position.
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Shoulder Exercises
1.
If youre ready to progress the move, try doing an overhead press with dumbbells.
Engage your core and double-check to have a slight bend in your knees.
Keeping your core engaged and a neutral spine, press both dumbbells overhead until your arms are fully extended.
Then lower them back down to your shoulders.
Lateral raises
It wont take many reps to feel these lateral raises working your shoulders.
How to do it:Start standing with your feet about shoulder-width apart and a dumbbell in each hand.
Engage your core and set your shoulders down and back and keep your chest up.
With control, raise both arms until the dumbbells are at shoulder height.
It should look like youre making a T with your arms.
With control, lower the weights back to the starting position.
Upright row
Another great shoulder exercise thats effective even with light weight is the upright row.
With control, drive your elbows up, bringing the weights to chest level.
Be sure to keep your core engaged and your shoulders back and down.
Your wrists shouldnt be higher than your elbows and your palms should still be facing your body.
With control, slowly lower the weights back to the starting position.
Decline push-up
You probably know by now that push-ups can be a challenge but we have faith in you.
Try the decline variation to really target your shoulders.
How to do it:Start with your feet elevated on a stable, stationary object like a bench.
Maintain a neutral spine and keep your neck in a neutral position.
Engage your core, and slowly lower your body down to the ground, maintaining a neutral spine.
With control drive your hands into the ground and push yourself back up to the starting position.
Imagine that there is a straight line from your head all the way down to your heels.
Once youre set, lift your right hand up and off the ground and gently tap your left shoulder.
Your hips should stay square and be pointing toward the ground throughout the duration of the movement.
Place your right hand back on the ground with control, then repeat on the opposite side.
For beginners, choose three to six moves from both lists.
Heres a sample workout:
1A.
Supermans: 10 reps
1B.
Plank with shoulder tap: 10 reps
2A.
Rows: 10 reps each arm
2B: Overhead shoulder press: 10 reps
3A.
Decline push-up: 10 reps
3B.
Glute bridges: 10 reps
Need more back and shoulder workout inspo?
Try this kettlebell back and arms workout:
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