12 Exercises That’ll Tone Your Back And Shoulders

Charlie Nucci / Fuse / Getty Images; Graphic by Jocelyn Runice

Sculpting your back and shoulders can make you feel seriously strong, in the gym and out—whether you’re lifting moving boxes, stuffing a carry-on into the overhead bin, or just working on mastering a pull-up, toning these muscles gives you a leg up on any heavy-lifting activity life throws at you. And, hey, if your goal is to feel proud showing off your fitness efforts in a backless tank? That’s cool, too. 

Here are 12 exercises that’ll put your back and shoulders to work. Plus, many will engage other muscles as well, like your arms and abs. (Oh, and for moves that include dumbbells, here’s how to choose the right weights for strength training—it’s totally individual.) Mix these moves into your usual gym routine, or try a few at home. 

1. Bent-Over Row

Whitney Thielman

• Stand with feet hip-width apart, holding dumbbells at sides.
• Bend knees slightly and tilt forward at hips, back flat, arms straight, hands under shoulders.
• Bend elbows and lift weights toward chest, keeping your arms close to your body.
• Extend arms back out and repeat.

2. Forearm Plank

Valerie Fischel

• Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the ground.
• Lift your knees off the ground and push your feet back to bring your body to full extension, so your body creates one long line.
• Keep your core tight and your hips lifted, and keep your neck in line with your spine.
• Hold this position for 30 to 45 seconds. Keep breathing!

3. Overhead Tricep Extension

Whitney Thielman

• Stand with feet shoulder width apart. Hold the middle of a dumbbell in both hands behind your neck, elbows bent and pointing towards the sky, upper arms by your ears.
• Without moving your upper arms, extend your forearms above your head. Keep your shoulders down and core tight.
• Lower your forearms to the starting position.

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