Are you looking to incorporate upper body exercises into your workout to build your dream physique?
Here is a complete guide with explanations and directions on eight back and shoulder workouts for women at home that don’t require equipment. I strongly recommend women incorporate these exercises into their workout routine.
Check out the table below if you are in a hurry to see products that can help you with your workouts.
Working with licensed trainers for the past ten years, while actively testing and applying what I have learned to my workout routines, I have come up with a list of the most efficient body-weight back and shoulder exercises. Remember, no results ever come overnight.
Training shoulders and back will help you achieve your dream upper body physique. It will also assist in protecting your joints while assuring great posture.
Women often neglect training their shoulders and back, but incorporating these exercises into your workouts is essential for an overall toned upper body look.
Many factors influence the overall success of your workouts, including activity level, nutrition, genetics, body type, and many more.
The one thing applicable to all is that consistency is critical! Having worked with many people of different ages, genders, body types, etc.,
I realized that people react differently to exercises, and progress happens at different rates.
This post explores the following exercises:
Now, let’s look at why women need to include upper body exercises such as shoulders and back.
Next, we will look at a list of back and shoulder exercises for women at all fitness levels to do in their own homes.
No weights are needed- it’s just you, your body, and a strong will to succeed.
- 1 How Do I Strengthen My Back and Shoulders at Home? 🦾
- 2 Why Should Women Strengthen Back and Shoulder Muscles?🤸♀️
- 3 Conclusion 🤗
How Do I Strengthen My Back and Shoulders at Home? 🦾
Here are some essential back and shoulder exercises to do at home to tone and strengthen your back and shoulders.
1. Supine Push-Ups
Before you get demotivated by the term “push-up,” as many women do, the supine push-up is almost the polar opposite of classic push-ups.
Supine push-ups are super-efficient yet straightforward and primarily target the upper back and shoulder area.
I suggest that you lay down on a yoga mat or anything soft for this exercise.
Here are our top three recommended Yoga Mats that are soft and won’t slip during exercises.
Aim to do three sets of supine push-ups. One set consists of the maximum repetitions you can do in a minute.
Alternatively, if you prefer sticking to a set number of reps, do 15-20 reps per set, depending on your fitness level.
It is essential to push yourself to your full potential to ensure maximum results.
Your step-by-step guide on how to do a supine push-up:
Check out the video below for a short YouTube tutorial on how to do the supine push-up:
2. Up and Down Plank
Up and down plank targets multiple muscle groups, making it an excellent workout.
This exercise is a full-body workout as it targets the core, arms, and shoulders and assists in improving your posture.
Start by mastering your form with the standard plank before moving on to plank-ups.
You might need a yoga mat or something soft under your knees.
It is essential to tighten your core muscles and ensure that you align your neck and spine throughout the whole exercise. Continue this movement for 1 minute, and repeat it twice.
Alternatively, do 2 to 3 sets of 15 to 20 reps, counting every time both elbows touch the ground, depending on your fitness ability.
Your step-by-step guide on how to do up and down planking:
Take a look at the following YouTube tutorial for a virtual demonstration of the up and down plank.
3. Pike Push-Ups
Push-ups are one of the most dreaded exercises amongst women, yet it is one of the most efficient upper body exercises.
Pike push-ups most prominently target the chest, arms, shoulders, and upper back.
To make pike push-ups more challenging, you can elevate your feet on a bench, chair, bed, or another object.
Try to keep your body in the 90-degree triangle throughout the whole set. Time yourself for 1 minute and push to do as many pike push-ups as possible, rest, and repeat.
Alternatively, do 2 to 3 sets of 5 to 10 reps each, depending on your fitness level.
Here is a step-by-step guideline to do pike push-ups:
If you struggle, use the following YouTube tutorial for a virtual tutorial on the correct form for the pike push-up.
4. Push-Back Push-Ups
Push-back push-ups are excellent body-weight exercises that almost mimic a shoulder press.
They target the shoulders with a secondary focus on many muscles, including the middle back.
For a more challenging push-back push-up, you can rest your feet on any elevated object nearby.
Stability balls are great for elevating your feet during various exercises. See our top three recommended stability balls below.
It is vital to engage your glutes and core during the entire movement of this exercise and straighten your back.
When mastering this exercise, the action should almost represent that of a circle.
Complete 2 to 3 sets of 5-10 reps, depending on your fitness level. Alternatively, continue with push-back push-ups for 1 minute.
Your step-by-step guide on how to do push-back push-ups:
Click on the following YouTube video for a virtual demonstration of the push-back push-up.
5. Rotating Side-Plank
Although the traditional plank and side-plank primarily target the abdominal muscles, adding rotation to the side-plank seriously engage the shoulder muscles, giving the ultimate burn!
Do two sets consisting of 10 to 15 reps on each side.
Alternatively, continue with the side-plank motion for 1 minute, switch to the other side, and repeat for 1 minute to complete one set.
If you struggle to hold the side-plank position, you can lower your bottom leg to rest your knee on the ground.
It would be an excellent plan to use a yoga mat or anything soft to place under your knee.
Here is a step-by-step guideline to illustrate how to do the rotating side-plank:
Check out the video below for a demonstration of the rotating side-plank if you are unsure about the correct form or how to do the movement correctly.
6. Extended Arm Flutters and Backward Arm Pulses Superset
The following exercise is simple but works wonders to tone and strengthen those shoulder, arm, and back muscles.
The following exercise is a back and shoulder super-set workout routine that will maximize your arms, shoulders, and back burn.
The point of super-sets is to perform two exercises back-to-back without resting before moving on to the second exercise.
These exercises are simple and look easy, but expect the ultimate burn! Start with 30 seconds of the extended arm flutters, followed by 30 seconds of the backward arm pulses (see the description and directions of each exercise below).
The set is complete when you have completed both movements back to back. Rest no more than 30 seconds between sets, depending on your fitness level. Repeat the exercise for three sets.
Here is a step-by-step guideline to illustrate how to do the extended arm flutter:
The following YouTube tutorial virtually illustrated how to do the extended arm flutters if the step-by-step guide seems unclear. See this particular exercise at timestamp 9:00.
Backward arm pulses are highly sufficient in toning the upper body, with a specific focus on the shoulders, back, and upper arms.
Your step-by-step guideline to illustrate how to do these backward arm pulses:
See the YouTube tutorial above for the backward arm pulses if you are still struggling. Skip to timestamp 9:30 for this particular exercise.
7. Snow Angels
The following exercise primarily engages the shoulders and upper-back muscles.
For this exercise to work as well as it is supposed to, it is vital to focus the movement on your shoulders and back by making slow, controlled movements and actively “squeezing” or flexing the arm and back muscles.
It is crucial not to completely relax and lower your arms before you complete the entire set.
Do 10-15 reps, or your maximum reps in 1-minute intervals for 2 to 3 sets depending on your fitness level.
Here is a step-by-step guideline illustrating how to do the snow angel exercise:
The video below at timestamp 3:50 explains how to do the snow angel exercise adequately. Don’t hesitate to double-check the form and movement before starting.
8. Shoulder Taps
Shoulder taps frequently feature in core workout routines, yet with the intense engagement of the shoulders, it becomes almost a full-body exercise, targeting the arms, shoulders, back, and core.
Slow controlled movements are necessary to ensure that you reach the exercise’s full potential—complete 2 to 3 sets of 1 minute each.
Do not try and rush this exercise; instead, ensure that you engage your shoulders to the best of your ability.
You can elevate your feet to make the exercise more challenging if you want and can.
Your step-by-step guide on how to do shoulder taps:
Check out the following video to see how to do shoulder taps.
Yoga blocks are great for elevating your feet. See our top three recommended yoga blocks here.
Why Should Women Strengthen Back and Shoulder Muscles?🤸♀️
The deltoids are the main muscles in your shoulders and surround the shoulder joints. When exercising shoulders, the deltoid muscle group is the main target.
Strengthening the deltoid muscle group helps the shoulder area and overall upper body take on a more defined shape, ultimately contributing to the “perfect” upper body.
The deltoids are also the muscle group surrounding the shoulder joints and assist shoulder mobility.
Therefore, strengthening the deltoids will protect the shoulder joints and decrease the likelihood of serious injuries.
The girls who go to the gym, train the upper body, and gain strength in the arms, shoulders, and back also benefit from other exercises.
Having more upper body strength will ensure stabilization during workouts and enable you to perform, for example, heavier squats, making leg days more efficient.
Many women avoid training shoulders and back because they fear becoming “bulky” and looking too masculine.
Still, it would not be easy to achieve an overall well-toned upper body physique without a defined back and shoulders.
Training the back and shoulders also benefits women in the long run by making them stronger in general and contributing to a safer, higher-quality lifestyle.
We hope that this list will give you an excellent and straightforward guide on which exercises you could include in your workout to strengthen your shoulders and back.
Although the exercises mentioned above have proved to work wonders for many, including myself, it does not necessarily mean that you will benefit to the same extent as someone with a different body type, genetics, and lifestyle.
Before attempting any workout, especially if you have previously experienced problems within these regions, we suggest researching it and talking to a health professional first.
It is equally important to ensure that you maintain the correct form when attempting any workout to avoid injuries.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API