Upper Body Workout | Sculpt Your Back and Shoulders

A beginner friendly upper body workout to tone at home!

Strength train at home with this simple upper body workout! This workout focuses on your back and shoulders with a loop resistance band and a set of dumbbells for a quick home workout routine.

EXERCISES (click the image on this page to view demos!)
1. Loop band back rows⁣⁣⁣
2. Wide dumbbell rows
3. Loop band goal posts⁣⁣⁣
4. Renegade 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
Loop band back rows: Keep your back straight and core engaged. Don’t forget to squeeze and hold for a second for better back activation⁣⁣⁣.

Wide dumbbell rows: Try using 1L water bottles or soup cans for this exercise if you don’t have access to dumbbells. These muscles don’t need a ton of weight!⁣⁣

Loop band goal posts⁣: ⁣Create a 90 degree angle with your arms (keep your shoulders down) and squeeze your shoulder blades together to get the most out of this exercise!⁣⁣

Renegade rows⁣⁣: Remember to squeeze your abs and minimize hip movement⁣⁣⁣⁣⁣.

Want to increase the intensity?! Combine the workout with this ab 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

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