#4. Upright Rows
Upright rows workout the muscles in our upper arms and back.
- Stand straight, feet shoulder-width apart, shoulders back, with weights in hands and palms turned inward.
- Lift arms, bending at the elbow, and elevate weights to shoulder height. Slowly lower hands back down, this will complete 1 rep.
- Try 2 sets of 10 reps.
#5. Bent Over Rows
This is an exercise that engages several different muscle groups; your back and shoulders, as well as your arms, but also your core, as you tighten the abdominals muscles and stabilize your legs to maintain good form.
- Stand with your feet shoulder-width apart. Bend your chest toward the ground, hinging at the hips. Knees should be bent slightly and abdominal muscles tight.
- Dangle weights down in front of your body. Engage your back and arms to lift the weights towards your chest. Slowly lower to the ground to complete one rep.
- Try 2 sets of 10 reps.
#6. Shoulder Press
If you have shoulder problems, you can also do this laying down on the floor as a modification. Simply lay down on your back, knees bent, with abs pressing lower back down to the floor.
- Stand with your feet shoulder-width apart, shoulders back, and abs tightened.
- With the dumbbells at shoulder height, lift them straight up, directly above your shoulders. Slowly lower dumbbells back to shoulders.
- Try 2 sets of 10 reps.
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