Back / Lats / Traps / Shoulders

1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

1. Lay on a yoga/exercise mat or towel with your arms outstretched, palms down in front of you, and your legs outstretched with your soles facing up.
2. Simultaneously lift your right arm and left leg off the floor.
3. When you reach your flexion point, hold for a second before slowly lowering back down to the floor.
4. Repeat the same movement with your left arm and right leg.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.

1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the water bottles to the starting position.

1. Adjust the cables so that the handles sit at chest height.
2. Grip the handle, across your body in a neutral grip, with both hands.
3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

1. Standing with a tight core and flat back, hold a pair of dumbbells at your sides.
2. Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows.
3. When your upper arms are parallel with the floor, pause, then flip the dumbbells up. The dumbbells will be above your shoulders next to your head.
4. Press the dumbbells straight up in to the air.
5. Pause and return to the starting position.

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

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1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Stand with your feet shoulder width apart and a dumbbell in each hand.
2. Keep your arms extended and by your sides and with your palms facing in.
3. Relax your shoulders so they hang as low as possible.
4. Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
5. Slowly relax your shoulders to return to the start position.
6. Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.

1. Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
2. Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
3. Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
4. Continue as high as possible then hold for a count of one.
5. Return to the start position in a smooth movement, inhaling as you do so.
6. Pause then repeat.

You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.

1. Stand straight holding a dumbbell in each hand with an overhand grip.
2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Place a light-weighted barbell in front of you at your shins.
2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
4. Slowly lower the barbell to your hip. Repeat the movement.

1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
4. Lower the dumbbells back down to your sides, and prepare for that next rep!

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Hold a kettlebell by the handle in one hand using a neutral grip.
2. Stand on the leg that is on the same side that you are holding the kettlebell.This is the start position.
3. Bending that knee slightly, bend at the hip, and extend your free leg behind you for balance.
4. Continue lowering the kettlebell until your torso is parallel to the ground.
5. Return to the upright position in a smooth movement.
6. Repeat.

1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

1. Place a kettlebell in front of you
2. Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
3. Bend your knees slightly as you bend over to get in the starting position.
4. Keep your back straight.
5. Rest your right hand on your right knee for stability.
6. Grip the kettlebell with a neutral grip in your left hand.
7. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
8. Complete all the repetitions for one side before switching.

1. Place a dumbbell on each side of a flat bench.
2. Place your right knee on the end of the bench.
3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
5. Keep your lower back straight. This is the start position.
6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
7. At the top of the movement, hold for a count of one and squeeze your back muscles.
8. Return to the start position inhaling as you do so. Repeat.
9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
2. Engage your abs and raise your torso off the ball, hyperextending your spine.
3. Return your torso to the ball to the starting position.

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

1. Place a loaded barbell in front of you. Position your feet wider than shoulder width. Have your toes pointing out away from the body. Tighten the core and straighten the lower back.
2. Bend at the knees, lowering your hips down above parallel. Take hold of the barbell with an overhand grip at shoulder width. Focusing the tension in your hamstrings, pull the barbell up. Be sure to keep the barbell close to your body.
3. Drive your hips forward at the top of the movement. Slowly reverse the movement and lower the barbell while maintaining a flat back.

1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
3. Hold for a count of 2 while squeezing your abdominals and obliques.
4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
2. Lock your ankles under the footpads.
3. Start with your body in a straight line head to toe.
4. Place your arms across your chest, behind or at the side of your head.
5. Slowly bend forward by relacing your, back and abdominal muscles.
6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
2. Engage your abs and raise your torso off the ball, hyperextending your spine.
3. Return your torso to the ball to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
2. In a push up position, place your hands on the grip section of each bell for support.
3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
5. Hold for a count of one.
6. Your breathing should remain constant throughout the movement.
7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
8. When you have rowed both arms, that is one repetition.
9. Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

1. Lean forward into an incline bench
2. Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
3. Your arms should be fully extended and hanging straight down. This is the start position.
4. Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
5. Hold and squeeze your shoulder and back muscles.
6. Return to the start position in a slow, controlled movement.
7. Repeat.

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.