Back Workout | Tone and Strengthen

Build strength and definition in your upper back and shoulders with this routine!

This back workout is the perfect low impact routine! These exercises will help you build a strong, toned back and sculpted shoulders. All you need is a loop band and a set of dumbbells.

EXERCISES (click the image on this page to view demos!)
1. Bent over front shoulder raises⁣⁣⁣
2. High plank arm retractions
3. Reverse delt flys
4. Loop band back rows

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
Bent over front shoulder raises: Hinge at the hips while maintaining a neutral neck and spine. Raise your arms to just below ear level and pause for a half second at the top of the exercise ⁣.

High plank arm retractions: ⁣Keep your back flat and core engaged. Pause and squeeze your shoulder blades together at the top of the exercise⁣.

Reverse delt flys: Keep your back flat and core engaged. Pause and squeeze your shoulder blades together at the top of the exercise⁣⁣.

Loop band back rows: Keep your back flat and bring your elbow upwards towards the ceiling. Squeeze for a half second to engage your upper back⁣

Want to increase the intensity?! Combine the workout with this leg workout and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and personal cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

CLICK BELOW TO VIEW THE VIDEO DEMO!
PIN THE IMAGE BELOW FOR LATER!

Give a Reply