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23 Back and shoulder exercises for a strong upper body



  • Lie on your stomach with outstretched legs and outstretched arms, palms on the floor. This is the starting position.
  • Hold your abs and butt while lifting your upper body and lower body off the ground. Keep your neck in line with your spine, keeping your eyes on your fingertips as they move.
  • Hold for one to two seconds, then lower it again. This is 1 repetition.

The goal is the erection of the spinae, the gluteal muscles, the hamstrings, the deltoids and the trapezium.

gifs and image: Photographer: Katie Thompson. Hair Care: Yukiko Tajima. Makeup: Risako Matsushita. Stylist: Rika Watanabe.

Gifs 1

, 2, 3, 4, 8, 9, 10, 11, 20, 21: Model Rachel Denis wears an Outdoor Voice Athena Crop Top, $ 45, outdoorvoices.com ; GapFit leggings, similar styles at gap.com ; and APL Techloom Pro Sneakers, $ 140, athleticpropulsionlabs.com . Gifs 5, 6, 7: The Model Cookie Janee wears an Alala Cross Back Bra, $ 85, alalastyle.com ; Alala Harley Tight, $ 135, alalastyle.com ; Adidas x Stats McCartney Ultraboost Sneakers, $ 161, adidas.com .

Gifs 12, 13, 14, 15, 22: Model Crystal Williams Wears a Puma Womens Chase AOP Top, $ 45 us.puma.com ; Lululemon Align Pant II 25 "Leggings, $ 198, shop.lululemon.com and Asics Sneakers, similar models at asics.com .

Gif 16: Model Cookie Janee wears a Vaara Cloe sports bra, about 113 dollars (90 euros), Vaara.com Tory sports chevron leggings, 125 dollars nordstrom.com and Nike Metcon 4 champagne Sneakers, 130 US Dollars, nike.com .

Gifs 17, 23: Model Amanda Wheeler Wears a Vaara Cloe Sports Bra, About $ 113 (90 pounds), vaara.com ; Lululemon Miracle Under High-Rise Tight Mesh 28 ", $ 118, shop.lululemon.com ; and Puma Hybrid Rocket Running Shoes, $ 110, us.puma.com .

Gifs 18, 19: Model Amanda Wheeler Wears Nike Bliss Lux Mid-Rise Track Pants, $ 90, Nike. com ; a Nancy Rose performance tank; and Nike Air Zoom Pegasus 35 Sneakers, $ 120, nike.com .


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