23 Shoulder and Back Exercises You Can Do At Home
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Doing targeted back and shoulder exercises is a great idea if you want to lift heavier. But have you ever tried doing shoulder and back exercises at home? It's not quite as easy when you don't have all the upper body workout equipment you'd typically find at a gym. No worries—all you really need are some dumbbells to help you do shoulder and back exercises at home. Here's why it's important not to skip back and shoulder day, even when you can't go to the gym.
"Having a strong back creates good posture and is the foundation for a strong core," explains Sammie Mack, a senior fitness instructor at TruFusion. "Because most people spend the majority of their days sitting in a flexed position, looking down with a rounded back and shoulders folded forward, it is important to strengthen your back and shoulders in your workouts to counter the long-term effects of being sedentary for most of the day." In addition to having poor posture, you may also suffer from back pain, thanks to that permanently slouched position.
Back and shoulder workouts also just make you seriously strong, in the gym and out of it. Whether you're lifting heavy boxes, shoving a carry-on into an overhead bin, or just working on mastering a pull-up, strengthening your back and shoulder muscles will prepare you for any heavy-lifting activity life throws your way.
Here are 23 back and shoulder exercises that'll put your upper body to work. Bonus: Many engage other muscles at the same time, like your arms and abs. Some of them require a set of dumbbells, and others let you get a great back and shoulder workout with nothing more than your bodyweight.
For moves that include dumbbells, here's how to choose the right weights for you. If you have any back or shoulder issues, make sure to check in with your doctor before trying out these moves or any other back and shoulder exercises.
Demoing the moves below are Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York state powerlifting records; Cookie Janee, a background investigator and security forces specialist in the Air Force Reserve; Crystal Williams, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies.
Katie ThompsonBent-Over Row
- Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
- Slowly lower the weights by extending your arms toward the floor. That's 1 rep.
Targets the latissimus dorsi and rhomboids.
Katie ThompsonBent-Over Row With Tricep Kick-Back
- Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row by pulling the weights up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blades for two seconds at the top of the movement. Your elbows should go past your back as you bring the weight toward your chest.
- Pause here, squeezing your shoulder blades, and then straighten your elbows, pressing the weight back toward the wall behind you. Pause for a second and then bend your elbow to bring the weights back.
- Slowly lower the weights by extending your arms toward the floor. That's 1 rep.
Targets the latissimus dorsi, rhomboids, and triceps.
Katie ThompsonSingle-Arm Row
- Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. Step forward about two feet with your left foot, and rest your left hand on your left quad. This is the starting position.
- With your core engaged, hinge forward at the hips, pushing your butt back, and bend your left knee, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Do a row with your right arm by pulling the weight up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blade for two seconds at the top of the movement. Your elbow should go past your back as you bring the weight toward your chest.
- Slowly lower the weight by extending your arms toward the floor. That's 1 rep.
- Complete all your reps on the right side, and then switch and repeat on the left.
Targets the latissimus dorsi and rhomboids.
Katie ThompsonReverse Fly
- Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides, palms facing in, and elbows slightly bent.
- With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Keeping your back flat, core tight, and elbows bent, raise your arms out to the sides until they are in line with your shoulders. Pause for a second, and then lower your arms back down to the starting position. This is 1 rep.
Targets the deltoids, rhomboids, and trapezius.
Katie ThompsonForward Raise
- Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the front of your legs, palms facing in. This is the starting position.
- Slowly lift your arms straight up in font of your body until they are in line with your shoulders. Keep your shoulders down and core tight.
- Then, slowly lower your arms back down to the starting position. This is 1 rep.
Targets the deltoids.
Katie ThompsonLateral Raise
- Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, palms facing in. This is the starting position.
- Slowly lift your arms out to the sides until they are in line with your shoulders. Keep your shoulders down and your core tight.
- Then, slowly lower your arms back down to the starting position. This is 1 rep.
Targets the deltoids.
Katie ThompsonSingle-Leg Reverse Fly
- Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, palms facing in.
- Lift your right leg straight out behind you and hinge forward at the hips until your torso is parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
- With a slight bend in your elbows, slowly lift the weights up and out to the sides until they're in line with your shoulders.
- Then, lower them back down with control. This is 1 rep.
Targets the deltoids, rhomboids, trapezius, and core.
Katie ThompsonAlternating Forward to Lateral Raise
- Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the front of your legs, palms facing in. This is the starting position.
- With a slight bend in your elbows, slowly lift your arms straight up in font of your body until they are in line with your shoulders. Then, slowly lower them back down to the starting position.
- Next, keeping that same bend in your elbows, raise your arms out to the sides until they are in line with your shoulders. Slowly lower them back down. This is 1 rep.
- Continue alternating between forward and lateral raises.
Targets the deltoids.
Katie ThompsonDumbbell Criss-Cross
- Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the front of your legs, palms facing down. From here, lift your arms straight up in font of your body. This is the starting position.
- Cross your right arm over your left and your left arm under your right. Return your arms to the starting position, and then cross your left arm over your right and your right under your left.
- Continue alternating which arm is on top.
Targets the deltoids.
Katie ThompsonOverhead Shoulder Press
- Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. This is the starting position.
- Press the dumbbells overhead to touch, straightening your elbows completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms.
- Slowly bend your elbows to lower the weight back down to the starting position. This is 1 rep.
Targets the deltoids, trapezius, and triceps.
Katie ThompsonOverhead Dumbbell Pulse
- Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. This is the starting position.
- Press the dumbbells toward the ceiling just a few inches, and then lower them back down to the starting position. This is 1 rep.
- Unlike the overhead press, you want to keep a bend in your elbows the entire time and only move the weights a few inches up and back down. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms.
Targets the deltoids and trapezius.
Katie ThompsonMountain Climber
- Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that's how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Engage your core and draw your right knee to your chest.
- Return to the starting position and immediately draw your left knee to your chest.
- Return your left leg to the starting position. That's 1 rep.
- Continue to alternate, moving quickly.
- Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that's fine.
Targets the deltoids, latissimus dorsi, triceps, and core.
Katie ThompsonPlank Jack
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Jump your feet out and in (like jumping jacks). Try not to let your butt and hips bounce up and down as you jump your feet in and out.
- Continue for a set amount of time.
Targets the deltoids, latissimus dorsi, triceps, and core.
Katie ThompsonPlank Up-Down
- Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
- Lower your left arm down so that your forearm is on the floor. Then, do the same with your right. You should know be in forearm plank position.
- Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That's 1 rep.
- As you move, keep your hips as still as possible so that they're not swaying from side to side. To make this easier, try widening your legs a little more.
Targets the deltoids, latissimus dorsi, triceps, and core.
Katie ThompsonPlank Tap
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they're not swaying from side to side.
- Do the same thing with your left hand to right shoulder. That's 1 rep.
- Continue alternating sides.
- To make this easier, try separating your legs a little more.
Targets the deltoids, latissimus dorsi, triceps, and core.
Katie ThompsonLateral Plank Walk
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep.
- Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.
Targets the deltoids, latissimus dorsi, triceps, and core.
Katie ThompsonRenegade Row
- Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart (it'll help with stability), and your core and glutes engaged. This is the starting position.
- Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
- Lower the weight back down to the starting position.
- Do the same thing with your left arm. This is 1 rep.
Targets the deltoids, latissimus dorsi, triceps, biceps, and core.
Katie ThompsonTriceps Dip
- Sit down with your knees bent and heels on the floor, your palms right behind your butt with your finger tips facing in, and your elbows bent and pointing to the wall behind you. This is the starting position.
- Lift your hips off the floor and press through your palms to straighten your arms. Pause for a second at the top, and then bend your elbows as you lower your hips back down. This is 1 rep.
Targets the triceps and deltoids.
Katie ThompsonDiamond Push-Up
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Walk your hands together so that your thumbs and forefingers form a triangle. This is the starting position.
- Bend your elbows to lower your chest toward the ground. Then, straighten your arms and push your body back up to the starting position. This is 1 rep.
- To make this easer, drop your knees to the ground. Just make sure to keep your core tight and your hips tucked in this position.
Targets the triceps, deltoids, and pecs.
Katie ThompsonDumbbell Halo
- Stand with your feet about hip-width apart. Hold a dumbbell at your chest with both hands, gripping it on each end. This is the starting position.
- Lift the weight to eye level and slowly circle it around your head counterclockwise, making a "halo" shape. Return to the starting position.
- Then, repeat in the opposite direction. This is 1 rep.
- Continue alternating directions each time.
- As you move circle the weight around your head, maintain a tight core, and keep your elbows close to your body to engage your triceps.
Targets the deltoids, triceps, and pecs.
Katie ThompsonOverhead Triceps Extension
- Stand with your feet about hip-width apart. Hold a weight in each hand behind your neck, elbows bent and pointing toward the ceiling. Press the weights together so they are touching and pull your elbows in as close to your head as you can. This is the starting position.
- Without moving your upper arms, straighten your elbows and extend the weights directly overhead. Keep your shoulders down and your core tight.
- Pause for a second, and then slowly lower the weights back down behind your head. This is 1 rep.
Targets the triceps and deltoids.
Katie ThompsonForearm Side Plank Hip Dip
- Start in a forearm side plank by propping your body up on your right forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor.
- Extend your left arm overhead (as pictured) or place it on your left hip. Your shoulders, hips, and feet should all be in one line.
- Slowly dip your hips toward the floor, keeping your core tight and your back flat. Then, lift your hips back up. This is 1 rep.
- Do all your reps on one side and then repeat on the other side.
Targets the deltoids, latissimus dorsi, and core.
Katie ThompsonSuperman
- Lie on your stomach with your legs extended behind you and your arms extended in front of you, palms resting on the floor. This is the starting position.
- Keep your abs and butt tight as you lift your upper body and lower body off the ground at the same time. Keep your neck in line with your spine by resting your gaze on your fingertips as they move.
- Hold for one to two seconds, and then lower back down. This is 1 rep.
Targets the erector spinae, glutes, hamstrings, deltoids, and trapezius.
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Gifs and image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe.
Gifs 1, 2, 3, 4, 8, 9, 10, 11, 20, 21: Model Rachel Denis is wearing an Outdoor Voice Athena Crop Top, $45, outdoorvoices.com; GapFit leggings, similar styles at gap.com; and APL Techloom Pro sneakers, $140, athleticpropulsionlabs.com.
Gifs 5, 6, 7: Model Cookie Janee is wearing an Alala Cross Back Bra, $85, alalastyle.com; Alala Harley Tight, $135, alalastyle.com; and Adidas x Stella McCartney Ultraboost sneakers, $161, adidas.com.
Gifs 12, 13, 14, 15, 22: Model Crystal Williams is wearing a Puma Women's Chase AOP Top, $45, us.puma.com; Lululemon Align Pant II 25" leggings, $198, shop.lululemon.com; and Asics sneakers, similar styles at asics.com.
Gif 16: Model Cookie Janee is wearing a Vaara Cloe Sports Bra, approximately $113 (£90), vaara.com; Tory Sport Chevron Leggings, $125, nordstrom.com; and Nike Metcon 4 Champagne sneakers, $130, nike.com.
Gifs 17, 23: Model Amanda Wheeler is wearing a Vaara Cloe Sports bra, approximately $113 (£90), vaara.com; Lululemon Wunder Under High-Rise Tight Mesh 28", $118, shop.lululemon.com; and Puma Hybrid Rocket Running Shoes, $110, us.puma.com.
Gifs 18, 19: Model Amanda Wheeler is wearing Nike Bliss Lux Mid-Rise Training Pants, $90, nike.com; a Nancy Rose Performance tank; and Nike Air Zoom Pegasus 35 sneakers, $120, nike.com.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
