Back And Shoulder Exercises
It can be easy to forget about your back and shoulder exercises, as these muscle groups are not as visible to you as your legs and the back. But working on your upper body (even the muscles you do not see every day) is important for much more than a well-rounded workout routine.
"With a strong back and a good posture, the foundation creates a strong core," says Sammie Mack, a master instructor TRUfusion. "Because most people spend most of their session days in a bent position, with rounded back and shoulders bent downwards, it's important to strengthen their backs and shoulders in their training to counteract sedentary effects most of the day." In addition to a bad posture, you can also have back pain thanks to the permanently bent posture.
Working on the upper body also makes you strong, in the gym and outside. Whether you're lifting heavy boxes, bringing a carry-on in a luggage rack or simply working to master a pull-up, strengthening the back muscles and shoulders will prepare you for every weightlifter activity that gets in his way.
Here are 14 back and shoulder exercises that bring the upper part of your body to work. Bonus: Many act on other muscles like the arms and abdominal at the same time. (For movements that are weights, that's how to choose the right weight for you.)
If you have back or shoulder problems, ask your doctor before you try these movements).
--- Double row
, Separate Prestar with the feet at the level of the hips, keeping weights on the sides.
Kneel slightly and swing forward on the hips, keeping your back flat, arms outstretched and hands under your shoulders.
Hold your elbows and lift weights on your chest, keeping your arms close to your body (they should touch your side).
Extend your arms outward and repeat.
"With a strong back and a good posture, the foundation creates a strong core," says Sammie Mack, a master instructor TRUfusion. "Because most people spend most of their session days in a bent position, with rounded back and shoulders bent downwards, it's important to strengthen their backs and shoulders in their training to counteract sedentary effects most of the day." In addition to a bad posture, you can also have back pain thanks to the permanently bent posture.
Working on the upper body also makes you strong, in the gym and outside. Whether you're lifting heavy boxes, bringing a carry-on in a luggage rack or simply working to master a pull-up, strengthening the back muscles and shoulders will prepare you for every weightlifter activity that gets in his way.
Here are 14 back and shoulder exercises that bring the upper part of your body to work. Bonus: Many act on other muscles like the arms and abdominal at the same time. (For movements that are weights, that's how to choose the right weight for you.)
If you have back or shoulder problems, ask your doctor before you try these movements).
--- Double row
, Separate Prestar with the feet at the level of the hips, keeping weights on the sides.
Kneel slightly and swing forward on the hips, keeping your back flat, arms outstretched and hands under your shoulders.
Hold your elbows and lift weights on your chest, keeping your arms close to your body (they should touch your side).
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