That improper posture can cause uncomfortable tightness.
This workout will give you a complete back-of-the-body burn in just over 20 minutes.
You may want to use anexercise matfor comfort too.
Kelsey McClellan
Step forward with your left foot and rest your left hand on your left quad.
This is the starting position.
(Your hip mobility and hamstring flexibility will dictate how far you’re free to bend over.)
Your elbow should go past your back as you bring the weight toward your chest.
Slowly lower the weight by extending your arms toward the floor.
Complete 8 reps on one side, then switch sides.
Banded Shoulder External Rotation
Hold a looped resistance band in your hands, palms facing up.
Bend your elbows so your forearms are in a straight line.
This is starting position.
This is 1 rep. ## Pullover
Lie on your side on a mat with a dumbbell in front of you.
Grab the weight with both hands, hold it to your chest, and turn flat on your back.
Keep your feet hip-width apart.
Grip the dumbbell securely at each side with each hand.
Lift it into the air directly above your shoulders, keeping your arms straight.
Slowly bring the dumbbell over your head and gently touch it to the floor.
Bring the weight back to starting position, engaging your core as you move the weight.
This is 1 rep. Support your head with your right hand for comfort.
Keep your body in a straight line, bending your knees for stability.
Bring the weight straight up in the air over your shoulder.
Slowly lower the weight straight down so it hovers a few inches above the floor.
In a controlled motion, bring the weight back up to starting position.
This is 1 rep.
Complete 12 reps, then switch sides.
Many shoulder exercises work the front or medial parts of your shoulder, leaving the rear delts underworked.
Cross-Body Bicep Curl
Hold a dumbbell in each hand, palms facing in.
Curl one dumbbell up across your body toward your opposite shoulder, keeping your palms facing in.
Squeeze your bicep when you reach the top.
Slowly return your arm to starting position, then switch sides.
Continuing alternating sides for 1215 reps each.
