23 shoulder and back exercises you can do at home:
Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. Step forward about two feet with your left foot, and rest your left hand on your left quad. This is the starting position.
With your core engaged, hinge forward at the hips, pushing your butt back, and bend your left knee, so that your back is no lower than parallel to the floor. Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position. Do a row with your right arm by pulling the weight up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blade for two seconds at the top of the movement. Your elbow should go past your back as you bring the weight toward your chest.Complete all your reps on the right side, and then switch and repeat on the left.
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