I like accessible workouts, so it's a good thing some of the best exercises for strong back and shoulder muscles can be done at home with minimal equipment. And these three moves only require a light set of dumbbells and one of the best yoga mats.
These are exercises I use to train my clients, and they strengthen your back and shoulders, including some of the muscle groups in the mid and upper back that support the spine, reduce pain and improve posture.
If you experience back pain at any time, stop and rest. If you're working with an injury or health condition, or you are currently pregnant or post-natal, I recommend seeking advice before starting these exercises, as you'll be lying on your stomach throughout.
Watch: 3-move back and shoulder-strengthening routine
The routine: 3-4 sets, 8-10 reps
- Prone lat pull-down: Start on your stomach with your arms extended in front of you and your forehead resting on the mat. Hold a light weight in each hand. Lift your chest and arms and squeeze your back and glutes, then bend your elbows and draw them toward your sides. Pause, then extend your arms in front of you and lower to the mat. Keep your neck neutral by gazing down.
- T-shape Superman: Lie on your stomach with your arms extended to the sides, holding a light dumbbell in each hand. Rest your forehead on the mat. Lift and lower your arms as if flapping wings, squeezing your back and shoulder blades as you do.
- Back extension: Lie on your stomach with your arms extended in front of you and a light weight in each hand. Keep your gaze to the top of your mat, then lift your arms and chest into the air and squeeze your back, shoulders and glutes, keeping both arms straight. Your thighs should stay pressed into the mat throughout.
What are the benefits?
Each of these exercises brings something slightly different to the table.
Lat pull-downs work the latissimus dorsi muscles, which are wing-like muscles along the sides of the back. Your arms, shoulders and core are also working, but as the name suggests, this is a great one for width, targeting the lats.
T-shape Supermans target the upper back and rear shoulders, including the scapular retractors and abductors. I like using it for stability, posture and shoulder joint mechanics. The mid and lower traps in your upper and mid-back are also working as you draw your shoulder blades together.
Back extensions are great posterior chain strengtheners, targeting the muscles along the spine (erector spinae), glutes and hamstrings. It's also important for posture and injury prevention.
Each of these exercises brings something slightly different to the table.
The key to these exercises is control and slow movement focused on tension, contraction and both concentric and eccentric muscular contractions. That means both the lifting and lowering phases of each exercise matter, so don't rush or pull your reps early.
You can adjust the reps and sets as necessary, and play with the weights you use. As a guideline, I use 2kg weights, and these moves are deceivingly tough, so I would move toward lighter weights as a priority. You can always add load if you need to.
Squeeze your glutes, shoulders and back during each move, knitting the shoulder blades together. This will improve engagement and ensure you're activating properly.
Give these a try, and let us know how you get on in the comments.
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