Try this workout to work your upper back, shoulders, arms and abs
A cable cross and lat pull down machine offers a great workout—and you can find one at your local Y.
If you’ve never used this machine before, or aren’t sure how to give it a try, here are some exercises you can do on your own in this 15-minute workout:
Single-arm external shoulder rotation
This move helps strengthen rotator cuffs in your shoulders.
- Select the weight you’d like to use (suggest 5-15 pounds).
- Adjust the handle of the cable cross so it is aligned with your elbows while arms are at rest.
- Place a small hand towel between your right elbow and rib cage.
- Grasp the cable cross handle with your right hand.
- Rotate your right forearm out while keeping your elbow pressed against the towel.
- Do 10-15 reps of this exercise.
- Switch sides and repeat.
Lat pull down
This exercise works the latissimus dorsi (lat) muscles in your shoulders.
- Select the weight you’d like to use.
- Take a seat on the chair attached to the lat pull down.
- Place your hands shoulder-width apart on the bar above.
- Stabilize your shoulders by bringing them down and slightly back before performing the movement.
- Pull the bar down below your chin and neck—just above your chest.
- Do 10-15 reps.
- Repeat for 2-3 sets.
Straight-arm press down
In addition to exercising lats and serratus anterior in your shoulders, this move works abdominal muscles.
- Select the weight you’d like to use.
- Stand an arm’s-length away from the lat pull down, with your feet hip-width apart.
- Make sure the bar is no higher than your shoulders.
- Place your hands shoulder-width apart on the bar in front of you.
- Stabilize your shoulders by bringing them down and slightly back before performing the movement.
- Press the bar down toward your waist.
- Do 10-15 reps.
- Repeat for 2-3 sets.
Single-arm row
This exercise works lat muscles in your shoulders, rhomboids and trapezius in your upper back and biceps in your upper-arms.
- Select the weight you’d like to use.
- Adjust the handle of the cable cross so it is aligned with your elbows while arms are at rest.
- Stand with feet hip-width apart and a slight bend in your knees.
- Grab the cable cross handle with one hand.
- Pull the handle straight back toward your rib cage.
- Do 10-15 reps.
- Switch sides and repeat.
Dru suggests incorporating this quick strength-training workout into your fitness routine 2-3 times a week.
For more help on strength training your upper body, you can meet with a Personal Trainer to get a customized exercise plan, or drop into strength-focused Group Exercise classes at the Y.