Move · Videos · Strength · 11 min

10-Minute Back and Shoulder Workout for Posture

10-Minute Back and Shoulder Workout for Posture — video by fitbymik Play · 10:43

Video by fitbymik on YouTube · Open on YouTube

A 10-minute workout with light 2 to 5 lb dumbbells, mostly standing, in 45-second rounds: rows, flys from a forward-leaning high lunge, presses, a superman lift and a floor lat pulldown. Wrist-friendly, aimed at back and shoulder strength for better posture.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, mat

Good forBetter posture

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Row and press: elbows lifted, draw them back and squeeze the shoulder blades, then press the weights forward. 0:24
  2. High-lunge wide fly: right leg forward, lean in, palms down; three small pulses up, then lower slowly. 1:20
  3. Lunge row and lift, other leg forward: palms in, row, then straighten the arms back; pause at the top. 2:21
  4. Elbow fly: elbows bent to 90 degrees out to the sides; close them in front, then open, drawing the elbows back. 3:21
  5. Overhead press with pulses: press the weights up, then pulse the elbows back; elbows slightly forward to start. 4:20
  6. Superman lift: face down, arms by your sides, palms up; lift the chest, arms and legs, gaze down and neck long. 5:20
  7. Floor lat pulldown: no weights, lift and reach the arms forward, then pull the elbows back, shoulders down. 6:20
  8. Arm raises: arms out to the sides, palms down, elbows soft; lower partway and lift without dropping them. 7:22
  9. Squeeze and press: palms up, draw the elbows back and squeeze the shoulder blades, then press diagonally forward. 8:23
  10. Bent-over wide row: knees bent, lean forward about 45 degrees with a flat back, pull the elbows out wide and lower. 9:21

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Draw the elbows back and squeeze the shoulder blades together on every row
  • Gaze down and keep the neck long on the floor superman lift
  • Keep a flat line from tailbone to head in the bent-over row

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadrows, flys, overhead presses, held arm raises
  • Lower back takes loadsuperman lift, bent-over rows, leaning lunge stance
  • Hips takes loadhigh lunge stance, hinged bent-over rows
  • Knees takes loadhigh lunge stance, bent-knee rows
  • Elbows movesrows, presses, wide rows
  • Wrists & hands movesholding light dumbbells
  • Upper back movesrows, flys, floor lat pulldown
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Use 2-5 lb weights; the two floor moves keep weight off the wrists

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by fitbymik; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety