Back and trapezius routine for women

Smart Fit

This routine is designed to be done with minimal equipment, aimed at those who can do it from home or have limited time to exercise. The only equipment needed for this type of training are resistance bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. Start with a 5-minute warm-up. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause at the end of each round of 90 to 120 seconds, and a maximum micro-pause of 10 seconds when transitioning from one exercise to another, with a macro-pause of up to 3 minutes for recovery at the end of each block; the recovery phase will last approximately 10 minutes.

Reviewed by Kiwilimón Editorial Team
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WARM-UP: This will consist of performing jumping jacks at a moderate speed with the aim of properly lubricating the joints and raising the body temperature.
1
Dumbbell pullover, lie back on the bench horizontally with your feet on the ground, hold the dumbbell with both hands, extend your arms vertically over your chest, slightly bend your elbows and lower the dumbbell behind your head (15 repetitions)
2
Shoulder shrugs with dumbbells, place your feet slightly apart on the floor, hold the dumbbells, keep your arms at your sides, lift and lower your shoulders up without moving your arms (15 repetitions)
3
CENTRAL PHASE (SECOND BLOCK): Three exercises targeting the latissimus dorsi and trapezius will be performed.
4
Standing row with resistance band. Keep your arms close to your sides while pulling; the band should be around a column to simulate rowing on a machine (15 repetitions)
5
Shoulder shrug with resistance band. Place the band under your feet, grab the handles and pull towards your chin (20 seconds)