Workout of the Week: Tone Your Back & Shoulders with These 3 Moves!

Hello friends! It’s been a while since I’ve posted a weekly workout on the blog. If you’ve missed the weekly workouts you can find more on my Instagram account! What better way to start off your day than with some upper-body-toners that are easy to do, but seriously pack a punch! Now that it’s cold out, it’s the best time to hit the weights and increase your overall muscle tone. Keep reading for a back and shoulders workout and don’t be like Pooh!Tone up in winter getfitlikethatI’ve put together three moves that will hit your back and shoulders in just the right places. Looking for that definition in your shoulders? Keep scrolling. Want to tone up back fat? Keep scrolling.

Grab this Equipment:

  • Medium or Heavy dumbbells (whatever weight is challenging for you after 8-10 reps)
  • A beast-mode attitude

Perform these Sets & Reps

  • 2-3 sets of each exercise (perform all three, then repeat in same order)
  • 8-12 reps each set (try one set with highest rep, then decrease by 2 or 4 reps with each sets)

Let’s Go!

Front Raise with Row

Start standing with feet shoulder-width apart, with a slight bend in the knees. Holding a dumbbell in each hand  slowly lift both arms straight up and out in front of you until they’re at shoulder height. From here, pull dumbbells straight back towards your shoulders, squeezing the shoulder blades together, elbows high. Then, push weights back out in front of you, and SLOWLY lower weights back to the start.  It’s important to control the weights as you descend, because you force your muscles to fight gravity, getting you one step closer to the arms you’re working for!

GetFitLikeThat Shoulder Exercise

GetFitLikeThat Shoulder Exercise

GetFitLikeThat Shoulder Exercise








Bow & Arrow (Alternating One-Arm Rows)

To make sure you really pump those shoulders and tone your back, this next move is more rows. This time you start with a front raise, then take your right arm and row it back, really squeezing the right shoulder blade, then return to meet your left arm (which is still out). Then do a row with your left arm. Pay attention to your core here. If you flex those abs you’ll get an extra workout for your obliques (muscles around the side of your torso)!

GetFitLikeThat Bow and Arrow exerciseGetFitLikeThat Bow and Arrow exercise black women fitness







Lateral Shoulder Raise 

Believe it or not, this last exercise will come as a relief to the top of your shoulders. This move will focus on the outer shoulder and other muscles in the top of your arm, which make tank top season a breeze. For this move, simply start with dumbbells in each hand. Slowly raise your right arm out to the side (with a slight bend at elbow) and up to shoulder level. Keep your pinky up (and here’s why) to make sure you get the right muscles working. Hold at the top for a second, and slowly lower back to start. Do all reps on the right side then switch to the left. (You can check yourself out in the mirror too!)

GetFitLikeThat Lateral Shoulder Raise

Sharita GetFitLikeThat Lateral Shoulder Raise








Like this workout? Leave a comment below and let me know if you’re feeling the burn! What are some other upper body workouts you like to do in the gym or at home?

See ya next time & Keep it Moving!


Copyright      GetFitLikeThat    December 2015

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