Do These p.3 Moves to Tone Your Back & Shoulders

If you’re not already familiar with our newest piece of equipment, let’s recap: The p.3 trainer uses dynamic resistance training with a detachable handle and ankle strap to work the entire length of the body. The equipment is so versatile that it allows for movements both standing and on the mat, with countless ways to target different parts of the body.

At first glance, the p.3 works the typical areas of the body that P.volve focuses on: the abs, arms, and glutes. But the back and shoulders are another focal point—one that can help strengthen and define the entire upper body. Plus, working these areas lets you give the thighs and booty a break. Try the moves ahead for an elongating and effective shoulder or back day.

Punch It Up Targeted areas: Shoulders, upper back, upper arms, glutes


Start in a p.sit. Step attached leg back to 6 o’clock, then bring same side arm up toward the ceiling in a punching motion. Breathe and engage the arms and back with each punch. Return arm back down to shoulder height and leg to starting position. Repeat 8 times on both sides.

Press & Rotate Targeted areas: Shoulders, tricep, glutes


Start with leg back at 6 o’clock, arms bent above head holding the handle. Rotate hips to 45 degrees, planting foot firmly while bringing arms down and back up to work the triceps. Return back to starting position. Repeat 8 times on both sides. 

Diagonal Pull Targeted areas: Shoulders, arms, abs, top of thigh


Start with handle in opposite hand as attached ankle, palm facing down. Keep arm straight on a diagonal. Slowly bring attached leg up to hip height at a 90 degree angle as opposite arm pulls toward knee before tapping toe back down. Return arm to starting position. Keep resistance on the band the whole time and other arm on hip for support. Repeat 8 times on both sides.

P.sit Reach Targeted areas: Shoulders, biceps, abs, glutes


Start in a p.sit with one hand gripping the attached handle, palm facing up, and the other holding the detached ball, palm facing up. Keep arms bent at the elbows at a 90-degree angle. Step out wide into a deeper p.sit while pulling handle and ball upwards toward ceiling. Return to original p.sit position, bringing arms back down. Repeat 8 times on both sides.

Find more moves with the p.3 here and look out for more p.3 streaming videos on our platform.