When it comes to upper-body day at the gym, most people focus on bicep curls [1] and triceps dips [2] to strengthen and tone your arms, but it's also important not to neglect your back and shoulders. Kelsey Wells [3], a NASM-certified trainer and creator of the gym-based PWR programs on the Sweat app [4], created this back and shoulders workout for POPSUGAR to increase strength and build lean muscle mass in the upper body.
This workout is inspired by the launch of Wells's PWR 5.0 program, which includes access to a total of 54 weeks of workouts tailored for the gym. "The latest weeks added to my gym-based PWR program will provide women who have been exercising regularly and training with me for some time brand new workouts to help them continue to build strength and level up their training," Wells told POPSUGAR.
For this workout, you'll need a resistance band (long elastic bands [5] are ideal), and a set of dumbbells. Wells said if you don't have dumbbells you can use water bottles or something with a similar weight to add resistance. So clear out some space, either at home or at the gym, and get ready to work!
Kelsey Wells's Back and Shoulders Workout With Resistance Band and Dumbbells
Equipment needed: Resistance band and medium dumbbells
Warmup: Warm up with three to five minutes of cardio, such as walking or jogging in place, to increase your heart rate and help warm up your muscles for your workout. After your cardio warmup, follow with dynamic stretches [7] such as leg swings, arm circles, and torso twists to increase your range of motion and reduce risk of injury.
Cooldown: Cool down after your workout with three to five minutes of walking
to lower your heart rate. Wells also suggests finishing your cooldown with some static stretches [8] where you hold a single position for 20 seconds or longer to increase flexibility and range of motion, and to help reduce soreness and risk of injury.
Directions:
- Activation: Complete the first two exercises — resistance band pull-apart for 10 reps, then sprawl for 30 reps — back-to-back for four minutes, then rest for 30 seconds.
- Pyramid: Complete a pyramid of dumbbell shoulder presses, starting with 12 reps, then resting for 30 seconds, then 10 reps, then rest for 30 seconds, then 8 reps, then rest for 30 seconds, then 6 reps, then rest for 30 seconds. Complete four laps through.
- Superset: Complete a superset of two exercises — dumbbell side to front raise for 12 reps then dumbbell bent-over row for 12 reps — for three laps through. Then rest for 30 seconds.
- Total workout time: Workout should take 20-25 minutes.
| Exercise | Reps |
|---|---|
| Band Pull Apart | 10 reps |
| Sprawl | 30 reps |
| After 4 minutes, rest for 30 seconds | |
| Shoulder Press | 12 reps |
| Rest | 30 seconds |
| Shoulder Press | 10 reps |
| Rest | 30 seconds |
| Shoulder Press | 8 reps |
| Rest | 30 seconds |
| Shoulder Press | 6 reps |
| Rest | 30 seconds |
| Side to Front Raise | 12 reps |
| Bent-Over Row | 12 reps |
| Rest | 30 seconds |
Band Pull Apart
- Plant both feet on the floor slightly further than shoulder-width apart. Hold one hand on each end of the resistance band with an overhand grip (palms facing down) and extend your arms directly in front of your chest, ensuring that your elbows are completely locked. This is your starting position.
- Using the muscles in your shoulders and back, pull the recovery band ends outward and backward until your arms are in line with your shoulders. You should feel a small squeeze between your shoulder blades.
- Hold this position briefly before gently drawing the ends of the recovery band together to return to the starting position.
- Repeat for 10 reps.
Sprawl
- Start standing with your feet slightly further than shoulder-width distance apart; point your feet out slightly.
- Lower down into a squat until your thighs are parallel to the ground. Make sure that your knees remain in line with your toes and that your back is at a 45- to 90-degree angle in relation to your hips. This is your starting position.
- On an inhale, place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
- On an exhale, jump both of your feet forward in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. This counts as one rep.
- Repeat for 30 reps.
Shoulder Press
- Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. Gently raise the dumbbells to shoulder height directly in front of your chest, holding them with an overhand grip (palms facing away from you). This is your starting position
- Using the muscles in both your shoulders and arms, extend your elbows and press the dumbbells up above your head, ensuring that your arms are in line with your ears.
- Once your arms are fully extended, bend your elbows to lower the dumbbells into your chest.
- Repeat for 12 reps, rest for 30 seconds, then 10 reps, rest for 30 seconds, then 8 reps, rest for 30 seconds, then 6 reps, and rest for 30 seconds.
Side to Front Raise
- Holding a dumbbell in each hand in a neutral grip (palms facing inward), plant both feet on the mat hip-width apart. This is your starting position.
- While maintaining a slight bend in your elbows, raise the dumbbells outward and upward to shoulder height. As they reach shoulder-height, move them forward to bring them directly in front of your chest, ensuring that you draw your shoulder blades down and back.
- Once the dumbbells come together in front of your chest, draw the dumbbells backward until they are in line with your shoulders, once again ensuring that you draw your shoulder blades down and back.
- Slowly lower the dumbbells down to your sides to return to the starting position.
- Repeat for 12 reps.
Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.