Supercharge your strength, straighten your posture, and slim your physique by working your shoulder and back muscles.
For flatter abs and a faster metabolism, show your shoulder and back muscles some training love. “Most people have crappy posture, thanks to desk jobs,” says Matthew R. Staver, the owner of Blueprint Health Studios in Destin, Florida. (ICYMI, your smartphone is wrecking your posture too.) But if you strengthen your back and shoulders, some of those muscles pull back and down to help you unhunch, which lifts your chest and aligns your spine, making you appear stronger, longer, leaner through your core, and more confident, Staver says. Plus, your latissimi dorsi, which span most of your back, are the widest muscles in the body. Working these biggies will earn you a greater burn during your routine and help your body melt more calories 24/7.
Staver created this mix of kettlebell moves to sculpt every muscle in your back and shoulders from every angle. “Focus on maintaining control through the entire range of motion of each exercise,” he says. And pick a weight that makes the last two reps of each set difficult to crank out. “Even if you go heavy, you’re not going to build Arnold muscles,” Staver says. “You’ll create a sculpted, trim look.” (Then use that kettlebell to sculpt your butt with Emily Skye’s favorite kettlebell butt exercises.)
How it works: Start with the warm-up, then do each exercise as indicated. Repeat the entire circuit once or twice. Do this routine twice a week on alternate days.
Total Time: up to 30 minutes
1. Kettlebell High Pull
2. Kettlebell Pendulum Raise
3. Side Plank Fly
4. Good Morning Shoulder Press
5. Kettlebell Bus Driver
6. Elevated Bent-Over Row
7. Shoulder Salutation