Toning Your Shoulders and Back at Home

Back in January I posted a blog about getting abs from your living room floor. After receiving a lot of positive feedback, I thought I would put together a post on how to tone your shoulders and back! Summer is around the corner (finally) and while your first thought may be about getting a toned stomach, don’t underestimate the attractiveness that comes with having a toned upper back when wearing sleeveless attire!

What You’l Need

  • weights (I use 15lb. If you’re just starting off, try something lighter. If you’re experienced, feel free to try a weight that’s a little heavier!)
  • you
  • workout gloves (optional)

What I Do

Similar to abs, I do 3 sets of 15 repetitions for every exercise I do. I usually try and do 3-4 exercises when targeting my shoulders and back! Below you’ll find a few of my favorite (and super simple) exercises that will have you toned in no time! Keep in mind that form is so important for these (and every exercise in general) so you don’t strain your muscles. If you don’t think you have proper form, try using a lighter weight until you do.

Dumbbell Overhead Shoulder Press

Start by holding your weights as if you were making a muscle with each arm, having your hands facing forward. Extend your arms so they are straight with the weights above your head. Lower to the starting position and repeat.

Dumbbell Lateral Raise
Start by holding your weights along your side with your arms straight. Move your arms so that they are shoulder level while making sure to keep them straight the entire time. Lower your arms to starting position and repeat.


Front Dumbbell Raise
Again, have your arms straight but instead of at your sides, have them in front of you. Raise one arm at a time, keeping it straight, so that it is shoulder level. Return to starting position and repeat with the opposite arm.

Shoulder Shrugs

Similar to the dumbbell lateral raise, start with your arms hanging straight along your sides. “Shrug” your shoulders. 

Alternating Plank/Row

Start in a plank position. Pull one arm at a time back so that the weight is level with your chest. Return to starting position and repeat with the opposite arm.

If you’re looking to tone your back and shoulders, keep in mind that consistent exercises with a decent/challenging weight is important! Don’t feel pressured to push yourself to do a crazy weight (though if you’re goal is to build muscle, try to go for a higher weight and less repetitions). Also (as mentioned above), don’t forget that proper form is key and makes all the difference!

As always if you have any questions feel free to reach out.

xoxo Nic


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