Shoulder and Back Exercises

Why a Strong Upper Back and Shoulders Is So Important As We Age

Shoulder and Back Exercises. Having strong upper back muscles and shoulders is imperative to performing well. And preventing injury during daily life tasks and sports, especially upper-body-dominant activities like golf and swimming. Also, daily life tasks, such as carrying heavy groceries, and suitcases, and depend on a strong back and shoulders.

Dumbell Shoulder Shrugs

Shoulder and Back Exercises. The main muscles that shoulder shrugs target are the trapezius muscles. So then, these muscles are located on either side of your neck. They control the movement of your shoulder blades and upper back and neck.

HOW TO DO IT

1. Stand with your feet shoulder-width apart with dumbbells held at your sides.
2. Elevate your shoulders in a shrugging motion by contracting your traps.
3. Slowly lower the load in a controlled manner, then repeat for the desired number of repetitions.
4. Do ten shrugs as 1 set, try to do 3 sets or whatever you can manage.

Front Raises

Shoulder and Back Exercises. The Dumbbell Front Raise is a weightlifting exercise that targets the shoulders, specifically the anterior (front) deltoids.

HOW TO DO IT

1. Hold dumbbells in front of thighs, palms facing in.
2. With a soft bend in your elbows, lift the dumbbells out in front of you. Make sure they stay shoulder-width apart. Keep your palms facing downwards.
3. Lift the weights to shoulder height. Pause briefly. Don’t use any momentum or hip movement.
4. Lower the dumbbells back down and repeat.
5. Do ten raises as 1 set, try to do 3 sets or whatever you can manage.

Lateral Raises

Shoulder and Back Exercises. Here, the shoulder muscle comprises 3 heads – the anterior deltoid, the medial deltoid, and the posterior deltoid. However, the primary muscle worked in the lateral raise exercise is the medial or middle deltoid. You effectively engage the middle deltoid muscle by raising your arms to the sides.

HOW TO DO IT

1. Hold a pair of dumbbells in almost straight arms hanging by your sides.
2. With control, lift the dumbbells out to your sides until your upper arms are horizontal.
3. Lower the dumbbells with control.
4. Repeat for reps.
5. Do ten lateral raises as 1 set, try to do 3 sets or whatever you can manage.

Dumbell Rows

Shoulder and Back Exercises. The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. 

HOW TO DO IT

1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. Here, the weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Do ten rows as 1 set, try to do 3 sets or whatever you can manage..

Full Body Finisher

Shoulder and Back Exercises. This full body finisher will go a long way to improve your strength and build muscle.

HOW TO DO IT

1. With a dumbbell in each hand (palms facing your torso),
2. Stand with your feet shoulder-width apart,
3. Hinge at the waist, then slowly lower the dumbells down close to the feet
4. Slowly raise up to the standing position
5. Using the reverse wrist curl, raise the dumbells to the shoulders.
6. Now raise the dumbells in an overhead press fully above you head
7. Pause and slowly lower the dumbells to the start position.
8. Do ten as 1 set, try to do 3 sets or whatever you can manage.

Video Shoulder and Back Exercises

DONATE

Pensioner Fitness Awards

THE BUSINESS CONCEPT, BEST IN BUSINESS AWARDS

1. “MOST INSPIRING SENIOR WELLNESS WEBSITE 2023“

THE GLOBAL HEALTH AND PHARMA, FITNESS AND   NUTRITION AWARDS

  2. “BEST SENIOR FITNESS AND NUTRITION SPECIALIST 2023“

THE MIDDLE EAST AND AFRICA BUSINESS AWARDS

3. “ MOST INCLUSIVE FITNESS PROVIDER 2023″

THE CORPORATE LIVE WIRE GLOBAL AWARDS 2023/2024

4. ” FITNESS ADVISORY PLATFORM OF THE YEAR“ 2023/2024

In Conclusion

Building muscle is extremely important as you age, as you get stronger you improve your immunity, making you more robust against disease, and also recovery after an injury. In addition, this greatly improves your longevity,

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

Connect with me and leave a comment