6 Advanced Exercises for the Shoulders and Upper Back

Having strong arms as a mom is a requirement. Picking up kids, holding babies for hours on end, carrying loads of laundry and grocery bags – it’s a wonder they don’t fall off. Having strong, toned arms is not only functional, but sexy. This isn’t about bicep curls and pushups. These exercises will challenge the shoulders and upper back from a different angle, so try two to three reps at a time before you go all out.
6 Advanced Exercises for the Shoulders and Upper Back

Turkish Get Up: Begin by lying on your back with a dumbbell or kettlebell in one hand. If the dumbbell is in your right hand, bend your right knee, but keep your foot on the ground. Lift the dumbbell straight over the shoulder and look at it. Keep your focus on the dumbbell the entire time. Read the step-by-step below, or click here for more details.

  • Step 1: Peel the right shoulder off the ground and lean into your left side by resting on your elbow.
  • Step 2: Push yourself up to a seated position and stabilize with your left hand on the floor.
  • Step 3: Put your weight into your right leg and swing the left leg underneath and behind you until you can rest the left knee on the floor in a lunge position.
  • Step 4: Stand up.
  • Step 5: Return to the lunge, then kick the leg back out with your hand on the floor, come down to your elbow and then rest the shoulder to the floor. 

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