If you have minimal equipment and time, you're probably in need of workouts that are both efficient and effective. If so, we've got you covered. Kelsey Wells [1], NASM-certified, SWEAT trainer [2], and creator of the PWR workout programs just expanded her program and launched PWR At Home 3.0, and it's great for those looking for ways to work out at home.
If you're not familiar with Wells's programs, PWR is all about learning how to strength train and helping you get stronger and build muscle. With the addition of the 3.0 program, people now have access to 40 weeks of at-home workouts! If you want to get a feel for Wells's style of training, she created this 20-minute shoulders and back workout, and we think you're going to love it.
"This targeted back and shoulder workout includes a combination of compound and isolated work for a well-rounded back and shoulder session," Wells told POPSUGAR. Her 20-minute workout will help you gain strength in your back and shoulders and will even help you improve your posture. No matter your fitness level, Wells advised always focusing on your technique and having controlled speed of movement.
Kelsey Wells's 20-Minute Shoulders and Back Dumbbell Workout
Equipment needed: a yoga mat and two light- to medium-weight dumbbells. Here's a guide on how to choose the right weight [4].
Directions: Before getting started, Wells said to take a few minutes to warm up your body. She recommends doing three to five minutes of cardio such as jogging in place or skipping to increase your heart rate and get your muscles warm. If possible, Wells also recommends following the cardio with dynamic stretches [5] such as leg swings, arm circles, and torso twists to help increase your range of motion and reduce injury.
This workout should be completed as a circuit, meaning you'll complete one round of the following exercises, taking little to no rest in between each exercise. Once you finish one round, take one minute of rest and then repeat for a total of three rounds. If you need water, feel free to take a few sips in between each exercise or during your rest. If you need to rest longer than one minute, feel free to do so.
Once you've finished the workout, cool down with three to five minutes of walking to lower your heart rate back to the resting rate. Wells also recommends completing a few static stretches [6] to lengthen your muscles and increase your flexibility and range of motion.
- YTW: eight reps
- Bent-over row: 12 reps
- Curl and press: 10 reps
- Side to front raise: 10 reps
- Alternating shoulder press: 20 reps (10 reps each arm)
- Bent-over reverse fly: 12 reps
YTW
- Start standing with your feet shoulder-width apart holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs).
- Hinge (bend at the hips) forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.
- On an exhale, slowly raise the dumbbells forward and upward until your arms are in line with your ears and they resemble the shape of a "Y." You should feel a small squeeze between your shoulder blades. Inhale and lower your arms toward the starting position.
- On an exhale and with a slight bend at the elbows, raise the dumbbell outward and upward until they're in line with your shoulders to resemble the shape of a "T". Be sure to draw your shoulder blades down and back. On an inhale, return your arms to the starting position.
- On an exhale and with a slight bend in your elbows, raise the dumbbells upward with your palms facing your thighs. On an inhale, return your arms to the starting position. This counts as one rep.
- Complete eight reps.
Bent-Over Row
- Start standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs). Maintain a slight bend in your knees and hinge forward (bend) from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.
- On an exhale, bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades. On an inhale, extend your elbows to lower the dumbbells and return to the starting position. This counts as one rep.
- Complete 12 reps.
Curl and Press
- Start standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs) and your arms extended. This is your starting position.
- Inhale and bend your elbows, and curl the dumbbells in toward your chest, keeping your elbows in close contact with the sides of your body.
- On an exhale, extend your elbows as you press the dumbbells above your head, ensuring that your arms are in line with your ears on either side of your head.
- On an inhale, lower the dumbbells back to your shoulders and then extend them so that you are holding the weights back by your side and in the starting position. This counts as one rep.
- Complete 10 reps.
Side to Front Raise
- Start standing with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs) and your arms extended. This is your starting position.
- On an exhale, create a slight bend in your elbows, and begin to raise your arms upwards and outwards to shoulder height. Your arms should be nearly straight. As your arms reach shoulder height, begin to bring the dumbbells directly in front of your chest, keeping your shoulder blades down and back.
- Next, draw the dumbbells backwards until they are in line with your shoulders.
- On an inhale, slowly lower the dumbbells down toward your sides, returning to the starting position. This counts as one rep.
- Complete 10 reps.
Alternating Shoulder Press
- Start standing with your feet shoulder-width apart, holding a dumbbell in each hand. Extend both arms overhead, holding the dumbbells with a neutral grip (your palms should be facing in). This is your starting position.
- Without moving your left arm, bend your right elbow to lower the dumbbell down to chin height. On an exhale, extend your right elbow to return to the starting position. Avoid "shrugging" your shoulders by drawing your shoulders down and back. This counts as one rep.
- Without moving your right arm, bend your left elbow to lower the dumbbell down to chin height. On an exhale, extend your left elbow to return to the starting position. Avoid "shrugging" your shoulders by drawing your shoulders down and back. This counts as one rep.
- Continue alternating between right and left sides for 20 reps total (10 reps on each arm).
Bent-Over Row
- Start standing with your feet shoulder-width distance apart, holding a dumbbell in each hand with a neutral grip.
- Hinge forward (bend) from your hips so that your torso is parallel to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.
- Maintain a slight bend in your elbows, and raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze in between your shoulder blades.
- On an inhale, gently lower the dumbbells to the starting position. This counts as one rep.
- Complete 12 reps.