23 Back and Shoulder Exercises for a Strong Upper Body

  • Lie on your stomach with your legs extended behind you and your arms extended in front of you, palms resting on the floor. This is the starting position.
  • Keep your abs and butt tight as you lift your upper body and lower body off the ground at the same time. Keep your neck in line with your spine by resting your gaze on your fingertips as they move.
  • Hold for one to two seconds, and then lower back down. This is 1 rep.

Targets the erector spinae, glutes, hamstrings, deltoids, and trapezius.

Gifs and image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe.

Gifs 1, 2, 3, 4, 8, 9, 10, 11, 20, 21: Model Rachel Denis is wearing an Outdoor Voice Athena Crop Top, $ 45,; GapFit leggings, similar styles at; and APL Techloom Pro sneakers, $ 140,

Gifs 5, 6, 7: Model Cookie Janee is wearing an Alala Cross Back Bra, $ 85,; Alala Harley Tight, $ 135,; and Adidas x Stella McCartney Ultraboost sneakers, $ 161,

Gifs 12, 13, 14, 15, 22: Model Crystal Williams is wearing a Puma Women's Chase AOP Top, $ 45,; Lululemon Align Pant II 25" leggings, $ 198,; and Asics sneakers, similar styles at

Gif 16: Model Cookie Janee is wearing a Vaara Cloe Sports Bra, approximately $ 113 (£90),; Tory Sport Chevron Leggings, $ 125,; and Nike Metcon 4 Champagne sneakers, $ 130,

Gifs 17, 23: Model Amanda Wheeler is wearing a Vaara Cloe Sports bra, approximately $ 113 (£90),; Lululemon Wunder Under High-Rise Tight Mesh 28", $ 118,; and Puma Hybrid Rocket Running Shoes, $ 110,

Gifs 18, 19: Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $ 90,; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $ 120,

Let’s block ads! (Why?)

Self – Fitness

Get our newsletter!
Signup Now and Receive Special Offers and Other Promotions Related to Health and Wellness.
We respect your privacy

Leave a Reply

Your email address will not be published. Required fields are marked *