This week in our Summer Workout Series, we are concentrating on our back and shoulders. I fully believe in working out all muscle groups. This is one reason why I had Ray help me put together this Summer Workout Series. Strengthening your shoulders and back are so important as we age. I have always had horrible posture (always working on standing up straight) and one way I combat it is working out my shoulders and back. Your shoulders are used throughout the day while pushing and pulling items. Think of all the items you lift throughout the day. I think the shoulders and back always take a backseat to my workouts and it should be one of my most important workouts.
Summer Shoulder and Back Workout
- Shoulder Press
- Lateral Raise
- Front Raise
- Reverse grip row
- Lateral Pull down
- Pull ups
This weeks workout will be a series of reps. You can start at a certain number of reps to increase your endurance, toning, or strength. It is suggested to start with endurance and work your way up to strength.
Endurance
4 rounds between 12 to 15 reps with light weight
Toning
4 rounds between 8 to 12 reps with moderate weight
Strength
4 rounds between 5 to 8 reps with challenging weight
Shoulder Press
While the shoulder press focuses primarily on two portions of the muscle that makes up you shoulders, it also works many other muscles. Your trapezius, triceps and rotator cuff muscles all have to work in conjunction with your shoulders for this exercise to be completed.
Sit on the bench holding a barbell in front of your shoulders with an overhand grip. Press the weight up above your head until your arms are fully extended. Return slowly to the start position. And repeat.
Lateral Raise
The lateral raise works your shoulders. It can also workout your core and stability.
The lateral raise movement can be executed with dumbbells or a machine. Stand with a dumbbell in each hand, arms by your sides, palms facing inwards. Ensure your shoulders are relaxed, your core is engaged and a slight bend in your knees. Retaining this posture, lift the dumbbells across your body and out to the opposite side. Do not go higher than shoulder height. Gradually lower the dumbbells to the starting position. Repeat movement and then switch sides.
Front Raise
The front raise works the following muscle groups, shoulders, biceps, and lats.
The front raise movement can be executed with dumbbells or a machine. Grab two dumbbells and stand up straight. The dumbbells should be in front of your thighs with your hands facing down. While keeping your core stationary, lift the dumbbells to the front. Your elbows should be slightly bent. Lift the dumbbells up until your arms are slightly above the level where they would be parallel to the floor, but no more than shoulder height. Pause when you reach the top of your movement. Lower the dumbbells back to the starting position. Repeat movement.
Reverse Grip Row
The reverse grip row works the biceps, shoulders, and back muscles.
Grab the barbell with a reverse or underhand grip. While keeping yourself slightly bent and balanced, slowly pull the barbell up to your abs, and keeping your elbows tucked in at your sides. Once you have reached the top of the exercise, hold for a count, squeezing your back and return back to the starting position. Repeat movement.
Lateral Pull Down
Lateral pulldowns target your lats while also working your biceps, upper back and forearms.
Pull the bar down until it’s approximately at the chin or chest. Exhale on down motion. Try to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can’t move downward any more without moving backward. Be sure to stop at that point and do not go lower.
Squeeze the shoulder blades together while maintaining square shoulders.
Slowly return the bar to the starting position while controlling its gradual ascent. Don’t let it crash into the weight plates. Then repeat motion.
Pull Ups
Pull ups target your lats while also working your biceps, upper back and forearms.
Grip the bar about shoulder width apart. Hanging from the bar raise your feet off the floor by bending your knees. Pull yourself up by pulling your elbows down to the floor. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight.
Repeat movement.
Shoulder and Back Workout
- Shoulder Press
- Lateral Raise
- Front Raise
- Reverse grip row
- Lateral Pull down
- Pull ups
XOX
Mandy
Shop the Post:
Ray is a certified trainer who works at Fit Crew. He trains a HIIT (High Intensity Interval Training) class along with personal training. I tried my first HIIT class about 3 years ago, Ray was my trainer, and I have been hooked every since. The workouts totally transformed my body and my mindset on how to workout. HIIT is such a good full body workout, spiking your heart-rate, and increasing your metabolism.
