23 Back and Shoulder Exercises for a Strong Upper Body
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Bent-Over Row
- Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest
- Slowly lower the weights by extending your arms toward the floor. This is 1 rep.
- Do 10-12 reps.
Targets the latissimus dorsi, rhomboids, deltoids, trapezius, and biceps.
Katie Thompson
Bonus: Most of them work other areas at the same time.
