Most of us covet a flat stomach and toned legs—but what about the body parts you can’t see in a mirror? Just because they’re out of your sight range doesn’t mean they shouldn’t be strengthened. Strong upper back and shoulder muscles are a necessary part of the overall balance in your body. Not only that, but it’s fun to show them off when they’re strong and sculpted! Here’s the good news: when you work your shoulders and upper back, your arms have to come along for the ride, leaving you with better biceps and triceps to boot! Here are 7 of our favorite moves to sculpt your back and shoulders.
First and foremost, before we get to the moves, we need to dispel some common myths. Namely, that lifting heavy weights will make you “bulk up.” This is a common misconception and simply not true. If you want big change you must use big weights and push yourself to muscle fatigue and or failure. Ladies—you will not bulk up! Heavy weights are required for sculpting sexy, defined muscles.
Secondly, you must use good form. Working the upper back and can be tricky. Many people default to shrugging their shoulders or adopting a hunched-over posture. This leaves you with pinched nerves in your neck and a sore lower back. It is likely one of the reasons people tend to avoid upper back exercises. As such, it’s imperative that you approach the exercises with caution and proper technique. This includes:
- Keeping your abdominals pulled in at all times
- Keeping your spine long at all times
- Keeping your shoulder blades stable and drawn down
With that in mind, let’s get started! The following exercises can be done 2-3 times per week. Combine them with some good cardio exercise and you’ll be on your way to sleek and sculpted shoulders and a sexy back.
Arnold Presses
Compared to traditional shoulder presses this variation steps up the challenge a little. Get on a bench and take dumbbells in both hands, with your palms turned towards you.
While you press the weights rotate the hands in the opposite direction, and when you are lowering rotate them back to the starting position.
Front Raise
This another variation of a traditional exercise that will help you work your rear deltoids.
Take a bar with an underhand grip and slowly raise it to your shoulders, while keeping your hands straight. Hold for a second and go back down.
Upright Rows
Put the bar down in front of your legs, and then in slow motion raise your elbows to shoulder height and make sure you keep the hands close to the body.
The arms need to go straight from the starting position to the shoulders.
Pull-ups
If pull ups are too hard for you can always use an assisted machine or something else that will help you do them.
Or you can do them while you lie with a bar on top of you and pull yourself to the bar, holding it with an overhand grip.
Renegade Row
Great exercise for your shoulders, back and core. Get to a push up position, but with weights in your hands.
Change one arm rows, while you keep a perfect plank position.
Make sure you don’t move your body while you do the row. Try to squeeze your deltoid in the process.
Lateral Pull-Down
Get on a lateral pull-down machine or take an overhead bar, put your hands in a wide grip and pull down towards your chest, and try to squeeze the shoulder blades together.
You will need to keep it for a second before you put it back up. Make sure you use your back to pull not your biceps.
Rear Delt Raise
This exercise will also engage the shoulders and upper back at the same time.
You can sit (more challenging) or you can stand. Just take a weight in both hands, bend the knees a little and the body at the hips with the weights hanging in front of you.
Keep the back straight and raise the hands until you form a t form.
While doing these exercises try to use challenging weights.
When you get to 12-15 reps it’s time to up on the weights.
Adding these exercises to your routine will greatly help you sculpt you upper body.
