Do it Yourself

10 Best Exercises for Defined Back and Shoulders

My 10 Best Exercises for Defined Back and Shoulders is a sponsored by Sol Republic.

I’m sitting on the couch, pen in hand, pad on my lap and my Sol Republic Trax Air Wireless Bluetooth Headphones on my ears, drowning out the noise of my kids in the background. 

It’s that time of year and I’m writing out my fitness goals.

The kids are out of school for the holiday so it’s a bit noisier during the day. If I’m going to be subjected to noise while I write my goals, it will be the noise of my choosing. 

These headphones are ridiculously noise reducing, so even with the kids making noise, I’m not disturbed. The Sol Republic Trax Air Wireless Bluetooth Headphones deliver crisp audio with clear highs and deep bass so instead of fussing, I hear the sweet sounds of my favorite songs. It’s crazy being able to see the kids, but not hear them. 

I’m getting amped about what I plan to achieve in the gym this year. 

This year I definitely want to work on what some call back abs. I first noticed back abs while my husband was doing triceps pushdowns. It’s the muscle definition in the upper back. Think about the images you’ve seen of Serena W., Jada P., or Michelle O., in a backless dress.

Yass!! That’s the kind of beautifully sculpted back and shoulder definition I’m going for.

When I saw that muscle definition I knew I wanted to start working on defining the muscles in my upper back and shoulders.

The summer will be here soon, and with the hot weather come the tank dresses, and tank tops. A defined back might not matter now, but in the summer it will.

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In order to get my back and shoulders toned up I’m going to change up my workout a bit by incorporating some of the following exercises into my back and shoulder workout routine.

10 Best Exercises for Defined Back and Shoulders

1. Bent Over Barbell Rows *

2. Wide Grip Pull Ups *

3. One Arm Dumbbell rows *

4. Wide Grip Cable Rows

5. Barbell Shrugs *

6. Hyper-Extensions *

7. Dumbbell Seated Military Press *

8. Side Dumbbell Laterals *

9. Front Dumbbell Laterals *

10. Barbell Upright Rows

* = already doing these

I’m looking forward to seeing more definition in the my back and shoulder area because that will simply mean I’m shredded fat and building muscle.

It shouldn’t take long for me to see results since I’ve started eating clean again. I’ll be so glad I made this decision once the weather starts warming up and the tank tops come out.

A video posted by Mrs. Saidah Washington (@saidahaproverbswife) on Oct 10, 2014 at 6:45pm PDT

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15 thoughts on “10 Best Exercises for Defined Back and Shoulders

  1. I agree that music can be a powerful healing force. For a time, I was planning to become a music therapist. This sounds like a great program.I never really understood the importance of good headphones until recently. When you're using headphones for work, they need to work, and work well!

  2. You better werk it. I want to develop my back and shoulders as well. My husband is helping me with my pull ups as he says that will definitely do the trick for me. We shall see.

    1. Yes…pull ups will help define your back. I've been doing them about two years an they are the one exercise that never gets easier.

  3. Awesome tips! I need to start with the weights but I'll have to start small for sure!! Music helps – great idea.

    1. Start small Kelli than add 5 pounds more the next week and the next. You'' be surprised how fast you build strength.

  4. Thank you for this list! I was just thinking the other day I need to shake up my workout routine and I'm always looking for new moves to use.

    1. Awesome!! What's your routine now? I try to incorporate strength training, weights and quick cardio spurts.

  5. This iS y goal this year…get back on track with clean eating and working out. Its nice to see what exercises work certain muscles

  6. I don't know why I thought headphones like these would be too bulky for a gym. These don't seem to be in your way at all! Nice!

    1. The ones with the wire are annoying, but these are perfect. I have both, but these are better interns of the wire not getting in the way. I thought they'd be bulky too Mandi. I was wrong.

  7. I'm all about my Bose noise canceling except at the gym. I like in the ear for that.

  8. I am in the market for new headphones because I am still using the ones that came with my smart phone and I want something better. I workout to gospel music. That way I get better physically and spiritually at the same time.

    1. I did work out to gospel as well but the slowe tempo is harder to lee me pumped up. I confess I listen to ratchet music when I work out.

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