We all want those sexy shoulders and back. By creating a specialized workout, you can achieve that killer body. There are many benefits to working out your upper body. A strong back gives you better posture and a stronger core. Here are the top ten exercises that women should add for more defined back and shoulders.
Why Workout Your Back and Shoulders?
In today’s modern society, most people are in a sitting position with the back and shoulders hunched forward. For women, you want to work out your back and shoulders to counteract those sedentary sitting positions. Along with poor posture, you can suffer anything from back pain to a permanent slouching in the shoulders.
If you are looking to get stronger in the gym, then you will not want to skip these back and shoulder workouts. You can even use that newly created strength to prepare for heavy lifting around the house or in your daily life.
When choosing the right exercises for your shoulders and back, you want to target specific areas. Most of these exercises engage the same muscles, including the abs and arms. For those looking for a little challenge, you can add dumbbells to your routine. However, most of these exercises can give you better-defined arms with nothing more than using your bodyweight.
If you are using weights, you want to select one that is heavy but still safe for you. You should be able to lift the weight and place it in the starting position without losing your proper form. While you might want to select the heaviest weight, it might be more beneficial to choose a lighter one. The weight of your dumbbell should be challenging for you to complete those last one or two sets of your reps.
Like most workouts, you want to exercise caution if you have back or shoulder issues. You should always check with your health provider before adding these new exercises into your routine. Here are some of the best exercises for sexy shoulders and back.
1. Bent-Over Row
For an exercise that targets the latissimus dorsi and rhomboids, try the bent-over row. You want to start with your feet hip-width apart. With a weight in each hand, you should keep your arms at your sides. This exercise will keep your core engaged. Your hips should be hinged forward as you push your butt back. Make sure to bend at the knees and keep that back no lower than parallel to the floor. Even if you have mobility issues, you can still complete this workout. However, you should limit your bending. It is essential to keep your neck in a comfortable position. When you are in this position, you want to do a row by pulling the weights near your chest. Remember to keep those elbows close to your body. Make sure to squeeze the shoulder blades for a few seconds at the top of the movement. Your elbow’s position should go past your back as you bring the weights to your chest. The exercise is finished off by slowly lowering the weights and extending your arms to the floor.
2. Overhead Dumbbell Pulse
Looking to shape those deltoids and trapezius? You can add in the overhead dumbbell pulse to your routine. You should begin with your feet about hip-width apart. Each hand should have a weight with the palms facing forward and elbows bent. This will be your starting position. You will need to press the dumbbells to the ceiling for only a few inches. Once you have done that, you can lower your hands back to the starting position. Unlike other presses, you need to keep a bend in your elbows for the whole set. You should focus on moving the weights only a few inches up and down. Your core should remain engaged with the hips tucked in. With this exercise, you want to avoid any arching of the back when you start to lift up your arms. By doing this, you can prevent any painful back injuries that could hinder your workouts.
3. Plank Up-Down
Plank up-downs are the perfect way to increase your core, triceps, deltoids, and latissimus dorsi muscles. With these exercises, you will need to start in the high plank position with your palms flat on the floor, shoulders above your wrists, and legs extended behind you. During this exercise, you should keep your glutes and core fully engaged. Feet placement is essential, and you want to keep them hip-width apart. Once you are in the position, you need to lower your left arm so that the forearm is on the floor. Follow that same position with your right arm and return to a high plank. When you move, you want to keep the hips still and avoid swaying from side to side. If you are having issues with this exercise, you can widen your stance for a little more ease.
4. Renegade Row
This exercise is a favorite of many people as it works out the biceps, core, triceps, latissimus dorsi, and deltoids, You can really get a bang for your buck with this workout. Start in the high plank position with a dumbbell in each hand. Your hands should be shoulder-width apart with the shoulders stacked above the wrists. Keep those legs extended wider than the hip-apart position. Like most of the exercises, you need to keep those glutes and core engaged. This will be your starting position. You can pull your right elbow for a row as you raise the dumbbells to your chest. The elbows need to remain close to the torso. Your butt and abs should remain tight to stop any rocking motion in the hips. When you have finished, you can lower your weight down to the starting position. Complete the same action for the left arm. This is the first rep of the exercise.
5. Diamond Push-Up
For some sexy pecs, deltoids, and triceps, you cannot go wrong with the diamond push-up. These exercises are a little more challenging than a traditional push-up. You will start in a high plank position with the palms flat on the floor. Keep your hands about shoulder-width apart with the shoulders above the wrists. Your legs need to be extended behind you with the core and glutes engaged throughout the entire workout. Your hands need to be together so that the thumbs and forefingers form a triangle. This position will be your starting point for the exercise. You can bend the elbows to lower your chest to the ground. Make sure to straighten your arms as you push your body back into the starting position. At this point, you have completed one rep. If you need a little easier exercise, you can drop your knees to the ground. If you do this position, then you should make sure to keep your hips tucked and your core tight.
The Superman exercise is not just for superheroes. You can develop your glutes, hamstrings, deltoids, trapezius, and erector spinae with this exercise. This exercise is named after the famous Man of Steel, and you will have well-developed muscles with this exercise. You want to lie on your stomach with the legs extended behind you. Your arms need to be extended to the front of your body with the palms resting on the floor. As you keep your butt and abs tight, you can lift your upper and lower body off the ground at the exact same time. It is vital to keep your neck and spine in-line by watching your fingertips during the exercise. For the best results, you should hold the position for about two seconds, and then you can lower your extremities down. With this action, you have completed one rep.
7. Dumbbell Halo
This exercise will require you to use some dumbbells in the workout. You want to make sure to choose the right size for your body. The dumbbell halo will target the pecs, triceps, and deltoids. You need to stand with your feet about hip-width apart. Take the dumbbell and hold it at your chest with both hands. As you grip it at each end, this will be known as your starting position. You want to lift the weight to your eye level. At this time, slowly circle the dumbbell around your head in a counterclockwise position. You are making a “halo” shape around your head. Return to the starting position, and then you can repeat it in the opposite direction. This is your first rep. You can continue the exercise with an alternating direction for each rep. When you move the weight around, you must have a tight core. Those elbows need to stay close to your body as you engage the triceps.
8. Mountain Climber
Like Superman, the Mountain Climber is another exercise that works out your whole body. This exercise is excellent for those wanting to target your core, triceps, latissimus dorsi, and deltoids. The Mountain Climber is another exercise that starts in a high plank position. You want your palms flat on the floor with the hands about shoulder-width apart. They should be wider than when you do a push-up. You need to keep your legs extended, shoulders above the wrists, and core engaged. For this exercise, this is the starting position. As you engage your core, you want to draw your right knee to the chest. You can return to the starting position and pull the left knee to your chest. Return back to the starting position as this is the first rep. You can continue the exercise by alternating your knees as you move quickly. Throughout the whole workout, you need to keep you back flat and the core engaged.
9. Single-Leg Reverse Fly
The single-leg reverse fly is another great way to engage the core, rhomboids, trapezius, and deltoids. You will start with the feet about a hip-width apart. In each hand, take a weight and keep the arms resting at the sides of your legs. You should keep your palms facing your body. Take your right leg and lift it straight out behind you. The hips should be hinged forward until your torso is parallel to the floor. The weights need to remain hanging down in a forward position towards the floor. Keep your elbows slightly bent as you lift the weights up and out to your side. You want the weight in-line with your shoulder. To finish the exercise, lower the weights back down to the starting position.
10. Single-Arm Row
Finally, the last workout will target the rhomboids and latissimus dorsi muscle groups. You will need to start with your feet hip-width apart as you hold a weight in the right hand. Your arm should be at your side. With the weight, you can step forward about two feet with your left foot. The left hand can rest on the left quad. As you start, you want to keep your core engaged with the hips hinged forward. Keep your butt back and bend at the left knee. You don’t want your back lower than parallel to the floor. Once again, if you have back issues, you can extend down until you feel uncomfortable. Keep your neck in a comfortable position and look at the ground near your feet. You will need to do a row with the right arm as you pull the weight to your chest. The shoulder blades should remain squeezed with elbows close to your body. Your elbows can go past your back as you bring the weight to the chest. Extend your arms and slowly lower the weight.
With these exercises, you can finally achieve a sexy and well-defined back and shoulder area. You will be able to wear those tank tops and bikinis with ease as you show off your toned body.
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