These exercises focus on building muscle tissue in the back and shoulder areas but keep in mind that these exercises aren't for beginners. they're for those with intermediate or advanced fitness levels. Some sets have a high number of reps. You should also use some weights, about heavier than 5 kilos. The reps range from 10 to 12 per set. Before starting, make sure you don’t have any injuries stopping you from doing these exercises.
Instructions:
- Workout time: 30 to 45 minutes.
- Required level: Low, medium, and high.
- Required equipment: Dumbbells, resistance band, and chair.
- Number of sets: 4 sets.
- Rest time: 30 to 60 seconds.
Warm-up:
Start with a light warm-up for 5 minutes like fast walking, using a stationary bike, doing squats, lunges, or other similar intensity exercises.
First exercise: Back Extensions
How to do the exercise:
- Lie on your stomach and put your hands by your sides.
- Lift your upper body off the ground as much as you can.
- Try to hold this for 30 seconds.
- Repeat this 10 times for one set.
Second exercise: One-Armed Row
How to do the exercise:
- Put your left foot on a chair and bend your back.
- Hold the weight in your right hand.
- Keep your back tight and straight.
- Pull the weight toward your elbow.
- Repeat this exercise 12 reps per set.
Third exercise: Barbell High Row
How to do the exercise:
- Bend your knees a little.
- Lean your back forward until it’s parallel to the ground.
- Hold the weight and lift it up toward your chest.
- Until it’s level with your shoulders.
- Repeat this exercise 10 times per set.
Exercise 4: Upright Row
How to do the exercise:
- Stand straight, tight in your back and stomach muscles.
- Lift the weight up to your chin level, then lower it back down.
- Repeat this exercise 12 reps per set.
Exercise five: Barbell Curl
How to do the exercise:
- Keep your arms tight.
- Hold the weights in your hands.
- Lift them to your shoulder level, then lower them.
- Repeat this exercise 12 reps per set.
Exercise 6: Reverse Curl
How to do this exercise:
- Lift the weights toward your shoulders.
- Lift slowly to get the most from the exercise.
- Repeat this exercise 10 times in one set.
Exercise 7: Concentration Curl
How to do the exercise:
- Sit on a chair.
- Lift the weight with one hand.
- Raise your hand toward your body so your elbow is above your knee.
- Repeat this exercise 12 times for one set.
