If you’re looking for an upper-body routine you can do anywhere, may we suggest this no-equipment shoulders and back workout? You’ll show your core some love with it, too!
In this video, which is the latest installment of Sweat With SELF’s new Upper-Body Strength series, instructor Roz “The Diva” Mays—a NASM-certified personal trainer and pole instructor—and her colleague Tanya Saint Medley take you through a warm-up, workout, and cool-down designed to really fire up your back, shoulders, arms, and core. You don’t need any equipment at all to do this workout, though if you want to increase the challenge, you can use dumbbells for some of the moves, Mays says.
However, by going bodyweight-only in this workout, you’ll be emphasizing the all-important mind-muscle connection—meaning, you’re learning how to target the muscles you want to target in each move. Take, for instance, the row: Since you’re not worrying about weights, you can really focus on squeezing your shoulder blades together as you complete the move, making sure the movement is coming from retracting your shoulder blades rather than simply pulling up your arm. You’ll also work on mastering a common starting position for a whole bunch of exercises: the hinge. By becoming more familiar with this position, you’ll be better able to engage your core and prevent your back from arching—two factors which can help ward off injury.
Throughout the course of this 25-minute, upper-body workout video, you’ll complete moves like the row, reverse fly, triceps kickback, breaststroke, and single-arm breaststroke. Then you’ll close out the workout with modified bird-dogs and leg extensions to work your core before ending with a cooldown.
Ready to get started? Watch the video below to take you through the entire no-equipment shoulders and back workout. Then check back next week for the next installment of Sweat With SELF’s Upper Body Strength series!
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