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Incorporate these three moves into your own routine, or complete them in succession for one terrific back-building workout.
Dumbbell Rear-Delt Raise
Target Muscles: posterior deltoid
Synergist Muscles: teres minor, infraspinatus, lateral deltoid
Set Up: Sit on a stability ball and lean forward. Hold a dumbbell in each hand at arm’s length.
Action: Slowly raise the dumbbells out to the sides and up to shoulder height while bringing your shoulder blades together. Slowly lower the dumbbells and return them to the start position. Keep your upper body stationary throughout the movement. Do 2 to 3 sets of 10 to 12 reps.
Target Muscles: upper trapezius
Synergist Muscles: middle traps, levator scapulae
Set Up: Stand with your feet shoulder-width apart. Hold a barbell or EZ bar with an overhand, shoulder-width grip.
Action: Slowly shrug your shoulders straight up by contracting your upper trapezius muscle. Slowly return to the start position. Do 2 to 3 sets of 10 reps.
Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, erector spinae, adductor magnus
Set Up: Stand with your feet shoulder-width apart and hold a barbell or EZ bar at arm’s length, maintaing a slight bend in your knees.
Action: Begin the movement by pushing your hips back, sliding the barbell along the front of your thighs as you lower it to shin level. Keep your back flat, and don’t let it round at any point. You should feel a stretch in your hamstrings as you descend. Lower until your chest is almost parallel to the floor or just before the point at which your back starts to round. Contract your glutes and push your hips forward to return to the start position. Do 2 to 3 sets of 10 to 12 reps.