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Doing targeted back and shoulder exercises is a great idea if you want to lift heavier.
Katie Thompson
But have you ever tried doing shoulder and back exercises at home?
No worriesall you really need are some dumbbells to help you do shoulder and back exercises at home.
Back and shoulder workouts also just make you seriously strong, in the gym and out of it.
Here are 23 back and shoulder exercises that’ll put your upper body to work.
Bonus: Many engage other muscles at the same time, like yourarms and abs.
For moves that include dumbbells, here’show to choose the right weightsfor you.
Bent-Over Row
Targets the latissimus dorsi and rhomboids.
Bent-Over Row With Tricep Kick-Back
Targets the latissimus dorsi, rhomboids, and triceps.
Single-Arm Row
Reverse Fly
Targets the deltoids, rhomboids, and trapezius.
Forward Raise
Targets the deltoids.
Lateral Raise
Single-Leg Reverse Fly
Targets the deltoids, rhomboids, trapezius, and core.
Overhead Dumbbell Pulse
Targets the deltoids and trapezius.
Mountain Climber
Targets the deltoids, latissimus dorsi, triceps, and core.
Triceps Dip
Targets the triceps and deltoids.
Diamond Push-Up
Targets the triceps, deltoids, and pecs.
Dumbbell Halo
Targets the deltoids, triceps, and pecs.
Superman
Targets the erector spinae, glutes, hamstrings, deltoids, and trapezius.
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Gifs and image: Photographer: Katie Thompson.
Hair grooming: Yukiko Tajima.
Makeup: Risako Matsushita.
Stylists: Rika Watanabe.
