Back and Shoulder Workout

Morning, ya’ll! Hope you’re having a great start to the day.

Last week was crazy- we had a snowstorm that basically kept us indoors for 2 days. The weekend was filled with visiting family and friends. When all was said and done, I only got to the gym 3 days. Life happens, people! Anyways, one of the days I did this shoulder and back workout and really enjoyed it. Be sure to read the exercise descriptions at the bottom for variations and options. Enjoy!


Pictures and descriptions of each exercise are shown below.


01: Stand holding either dumbbells or a barbell. I prefer to use a 18-20 lb Body Bar. Lift the bar to chest height, bending your elbows as you lift. Lower to start.

02: Stand holding dumbbells with arms bent at 90 degree angles. Keep arms engaged at all times, do not lower. Rotate your torso to the right as you press the dumbbell in your left hand upward. Reverse back to start. Repeat by rotating to the left and pressing right dumbbell up. That completes one rep.

03: The Cheerleader consists of 3 actions, although only 2 are pictured. To begin, punch your dumbbells forward and cross your arms. From there, open your arms up into a “w” shape, also pictured. From the W, raise your arms up into a V (not pictured).  That completes one rep. From your V, punch forward to begin second rep. *Choose your weight accordingly, I completed this exercise with only 3 lb weights and was challenged!*

04: Bend over, keeping a straight back. Open arms up the side, squeezing your back as you raise your arms.

05: For back extensions, you can complete as shown if you have that particular piece of equipment or belong to a gym that does. Otherwise, you can complete on a stability ball. Start with your body in a straight line. From there, lower down and raise up to complete one rep.

06: Lie down on a mat. Extend your arms overhead. Raise your arms and legs simultaneously, feeling the squeeze in your lower back. Hold for 2 breaths. Lower.

I did the workout in 2 mini circuits. I did the first 3 exercises circuit style, 12 reps of each exercise, 3x through. I followed this with exercises 4-6, 12 reps of each, 3x through. Let me know if you give this a try!

What are other back and shoulder exercises you enjoy?


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