In relation to upper-body day on the health club, most individuals concentrate on bicep curls and triceps dips to strengthen and tone your arms, however it’s additionally necessary to not neglect your again and shoulders. Kelsey Wells, a NASM-certified coach and creator of the gym-based PWR packages on the Sweat app, created this again and shoulders exercise for POPSUGAR to extend energy and construct lean muscle mass within the higher physique.

This exercise is impressed by the launch of Wells’s PWR program, which incorporates entry to a complete of 54 weeks of exercises tailor-made for the health club. “The newest weeks added to my gym-based PWR program will present ladies who’ve been exercising repeatedly and coaching with me for a while model new exercises to assist them proceed to construct energy and stage up their coaching,” Wells instructed POPSUGAR.

For this exercise, you will want a resistance band (lengthy elastic bands are best), and a set of dumbbells. Wells mentioned if you do not have dumbbells you should utilize water bottles or one thing with an analogous weight so as to add resistance. So filter some house, both at house or on the health club, and prepare to work!

Kelsey Wells’s Again and Shoulders Exercise With Resistance Band and Dumbbells

Tools wanted: Resistance band and medium dumbbells

Warmup: Heat up with three to 5 minutes of cardio, corresponding to strolling or jogging in place, to extend your coronary heart charge and assist heat up your muscle tissue in your exercise. After your cardio warmup, observe with dynamic stretches corresponding to leg swings, arm circles, and torso twists to extend your vary of movement and cut back threat of harm.

Cooldown: Quiet down after your exercise with three to 5 minutes of strolling
to decrease your coronary heart charge. Wells additionally suggests ending your cooldown with some static stretches the place you maintain a single place for 20 seconds or longer to extend flexibility and vary of movement, and to assist cut back soreness and threat of harm.


  • Activation: Full the primary two workout routines — resistance band pull-apart for 10 reps, then sprawl for 30 reps — back-to-back for 4 minutes, then relaxation for 30 seconds.
  • Pyramid: Full a pyramid of dumbbell shoulder presses, beginning with 12 reps, then resting for 30 seconds, then 10 reps, then relaxation for 30 seconds, then eight reps, then relaxation for 30 seconds, then 6 reps, then relaxation for 30 seconds. Full 4 laps by.
  • Superset: Full a superset of two workout routines — dumbbell facet to entrance elevate for 12 reps then dumbbell bent-over row for 12 reps — for 3 laps by. Then relaxation for 30 seconds.
  • Whole exercise time: Exercise ought to take 20-25 minutes.
Train Reps
Band Pull Aside 10 reps
Sprawl 30 reps
After four minutes, relaxation for 30 seconds
Shoulder Press 12 reps
Relaxation 30 seconds
Shoulder Press 10 reps
Relaxation 30 seconds
Shoulder Press eight reps
Relaxation 30 seconds
Shoulder Press 6 reps
Relaxation 30 seconds
Facet to Entrance Elevate 12 reps
Bent-Over Row 12 reps
Relaxation 30 seconds

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By Olivia

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