For sculpted shoulders and strong posture, turn to the bent row. This classic move also tones your rhomboids, which pull your shoulder blades together, and the back of the shoulder (aka posterior deltoid) so you can rock that tank in confidence. Here's how:
- Holding a pair of dumbbells, position your feet hip-distance apart. With a slight bend in your knees, engage your core and bend at the waist. Keep your back in neutral — no tucking.
- Begin with your arms in front of you, and as you exhale, pull your elbows back, squeezing the shoulder blades together and bringing the weights to your chest. Try not to lift at the chest, since you're trying to target your upper back and shoulders.
- Bring your arms back to the starting position. Focus on making your movements slow and with control. This counts as one repetition.
- Complete three sets of 12 to 15 reps.