Beginner Workout

Upper Back

Beginner Duration 29 minutes

Target Areas: Shoulders

Equipment: Wall, Dumbbell, Bench, Foam Roller

Added By Becky Derrickson

Tags

Home Gym Workouts Shoulder Workouts Wall Workouts Dumbbell Workouts Bench Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

2 minutes

Chin to Chest Stretch

Chin to Chest Stretch

30 seconds

Left Lateral Neck Stretch

Left Lateral Neck Stretch

30 seconds

Right Lateral Neck Stretch

Right Lateral Neck Stretch

30 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconds

❤️ Moderate (Zone 2)

1 minute

Wall Tricep Push-Ups

Wall Tricep Push-Ups

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minute

Lateral to Front Raises

Lateral to Front Raises

1 minute

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

1 minute

1 minute

Dumbell Back Row

Dumbell Back Row

1 minute

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

1 minute

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minute

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

1 minute

Arm Rolls

1 minute

arm Punch

1 minute

Balancing Stick

Balancing Stick

1 minute

Flying Supermans

Flying Supermans

1 minute

1 minute

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minute

1 minute

Shoulder Stretches

Shoulder Stretches

30 seconds

Pretzel Stretches

Pretzel Stretches

1 minute

30 seconds

Angel Arms on Foam Roller

Angel Arms on Foam Roller

1 minute

Left Tricep Stretch with Bind

Left Tricep Stretch with Bind

30 seconds

Right Tricep Stretch with Bind

Right Tricep Stretch with Bind

30 seconds

1 minute

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

1 minute

Related Workouts

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Stretch - Neck, Back And Shoulders

Stretch - Neck, Back And Shoulders

18 mins 15 secs, Moderate

5 mins 40 secs, Beginner

Upper Body Stretch

Upper Body Stretch

33 minutes, Beginner

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

QIKTOGETUFIT FITNESS 💪:Dumbbells : BACK

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22 mins 40 secs, Intense

Work Those Arms

Work Those Arms

20 minutes, Moderate

30 mins 35 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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