Hide This

FREEHER HealthToolkit

HER Health Toolkit

Sign up for EmpowHER updates and you'll receive our
FREE HER Health Toolkit

Fitness

Get Email Updates

Resource Centers

Fitness Guide

Christine Jeffries

Have a question? We're here to help. Ask the Community.

ASK

Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!

Toning Beautiful Female Back And Shoulder Muscles

By Mark Dilworth
 
Rate This

Women can tone and shape beautiful back and shoulder muscles without looking like football players or fitness freaks! You don’t have to settle for the “flabby look” on your shoulders and back! But, you do have to work hard to tone your shoulder and back muscles---it just won’t magically happen!

Build your back and shoulder muscles to avoid injuries and keep your upper body in muscular balance. Many of you put in too much training time on the front side of your upper body. The back side of your upper body is an important part of your core muscles so don't ignore them!

The core is your center of gravity and all movement begins with the core. So, it is critical that you stabilize and strengthen your core. Your back and shoulder muscles are a critical part of your core. So, why do so many people not adequately train their back and shoulder muscles? One reason is that it is more glamorous to do exercises like chest press and bicep curls so that you look good in the mirror!

Seventy to 80% of Americans have back pain (many times low back pain) at some point. The spine also needs to be protected. Many people also have shoulder injuries due to lack of training.

Build muscle and burn fat on your lower back with these exercises:

--Deadlift and squats

--Good mornings

--Back extension

--Low pulley cable row

--Cobra and superwoman

--Plank

--Bridge

Build muscle and burn fat on your middle and upper back with these exercises:

--Bentover dumbbell rows or seated cable rows:

--Face pulls with ropes on cable machine

--Pull-ups or chin-ups

--Lat pulldowns

--Inverted rows

Build muscle and burn fat with these shoulder exercises:

--Standing dumbbell shoulder press (overall shoulder work)

--Standing dumbbell front raises and upright rows (front deltoids)

--Standing dumbbell lateral raises (side deltoids)

--Bentover lateral raises (rear deltoids)

Use dumbbells because it will force each arm to do equal workloads and it will correct muscle imbalances. If you are right-handed, your right arm will probably be stronger than your left arm.

Two advanced back exercises are:

--Medicine ball slams

Add a CommentComments

There are no comments yet. Be the first one and get the conversation started!

Image CAPTCHA
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Tags

Improved

1669 Health

Changed

623 Lives

Saved

471 Lives
4 lives impacted in the last 24 hrs Learn More

Take Our Featured Health Poll

Are you happy with your appearance?:
View Results