When you think about a back and shoulder workout, you might think you need a lot ofequipment.
As a result, this imbalance between front and back muscles can lead to rounding or hunching with yourposture.
Thats why exercises that strengthen your rear deltsthe small muscles on the back of your shouldersare especially important.
Katie Thompson
Heres what you better strengthen your back and your shoulders right at home.
The Workout
What you need:Two pairs of dumbbells.
(Youll want to go lighter on the reverse fly and the lateral-to-front raises.)
(you might also support your non-rowing hand on a sturdy surface thats about hip height.)
Step forward about two feet 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 might 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 1015 reps, then switch sides.
When youre rowing, keep your chest tall and avoid slouching or hunching over, says Fagan.
Reverse Fly
Stand with your feet about hip-width apart.
Hold a dumbbell in each hand with your arms at your sides, palms facing in.
To get into starting position, hinge forward at your hips as if you were going into a deadlift.
Keep your gaze straight at the floor.
Lower them back down with control.
This is 1 rep.
Complete 1015 reps.
Alternating Overhead Press
Stand with your feet about hip-width apart.
This is the starting position.
Press one dumbbell overhead, straightening your elbow completely.
Slowly bend your elbow to lower the weight back down to the starting position.
Repeat on the other side.
This is 1 rep.
If you have pain or discomfort when you press overhead, omit this move, says Fagan.
Youll still be hitting all three parts of your shoulder with the reverse fly and the front-to-lateral raise.
