The Ultimate Guide to Back and Shoulder Workouts: Strengthen Your Upper Body

Back and Shoulder Workouts

A good upper body workout can be achieved by following this general rule of thumb: Make sure the main movement patterns are covered in your exercise routine.

You can save duration by doing a back and shoulders workout together on the exact day. The objective of this program is to strengthen your back muscles and extend broad, powerful shoulders.

This blog will provide you with an outline of a workout routine that targets both the back muscle and the shoulders muscle, as well as the advantages of doing so. Also included are detailed descriptions of and guidance for performing several back and shoulder exercises.

Bench Press

The chest is an important muscle area to address before moving on to the triceps and shoulders. When the supporting muscles, like the arms and shoulders, are given a break, it's possible to increase the weight you're able to lift. Small hand weights or a barbell will do the trick. This back and shoulder workout with dumbbells.

  • Lie down on a bench or a step to get ready for a bench press.
  • Begin by holding the dumbbell over your chest with your palms fronting out.
  • Lower your arms until they are swinging at your sides, and tilt at the elbows.
  • Without locking your elbows, press the weights back up and carry them together over your chest.
  • Decrease your weight and perform the workout for 8-16 repetitions over 1–3 batches.


Once your chest muscles are nice and warm from chest presses, you can go on to push-ups, which are considered one of the best back and shoulder workouts. Depending on how you position your legs on the exercise ball, this variation might be more or less challenging.

  • To perform this variant of the push-up, first slide forward onto the ball until it is beneath the thighs (easier), shins (slightly tougher), or feet (most difficult). Keep your hands where they should be, which is under your shoulders.
  • Get into a push-up posture by curving the elbows.
  • Get back up and perform it again.
  • Accomplish 8-16 repetitions in 1–3 bunches.

Bent-Over Row

The next major muscle group to target after the chest is the back muscle exercises (more specifically, the lats). Bent-over rows engage these huge muscles on either side of the body, and the biceps and shoulders acquire some added workout too.

Hold a dumbbell in each hand, palms fronting away from the body, and bend over to perform a row. One-arm rows, in which you lunge ahead while grabbing a dumbbell in each hand, are another alternative.

  • Keep your back straight and your abs tight as you hinge at the hips to an angle of roughly 45 degrees. Inhale deeply.
  • While exhaling, bring the weights up and in towards your body in a straight line. Keep your arms down at shoulder level or lower. In this manoeuvre, you don't move your legs at all. After striking the initial stance, refrain from squatting and rising. The leg muscles are not used at any point in the exercise.
  • Controllably return the weights to the starting position as you exhale.
  • Do 8-16 repetitions in 1–3 sets.

Back Extensions on the Ball

The next target is the lower back, so focus there. In this routine, a ball is used. However, you can perform this exercise just as well on the floor by lying on your stomach, lifting your hands behind your head, and slowly raising and lowering your upper body in an "up and down" motion. You can also do a machine back extension if you have access to a gym.

  • Roll forward onto the ball and, balancing on the knees (easier) or the toes (harder), bring the hands behind the head in preparation for the back extension.
  • Curl forward over the ball so that the chest moves toward the ball.
  • The next step is to pull the chest up to the torso level without going into hyperextension.
  • Bring it down and do it all over again.
  • Exercise 1–3 times for 8–16 repetitions.

Overhead Press

Shoulders, after the back, are the next largest muscle group to be targeted by the overhead press. You should do exercises that target all three aspects of your upper body. The front and middle deltoid are targeted with the overhead press.

  • Stand with your feet hip-distance apart and your arms extended in a goal post position, weights in each hand.
  • Don't lock your elbows as you press the weights overhead.
  • Brace your abs and keep your back straight.
  • Put your weight back down and begin again.
  • Do 8-16 repetitions in 1–3 sets.

Reverse Fly

The reverse fly, or rear lateral raise, targets the rear deltoids and is a terrific accessory exercise for the overhead press. As an added advantage, it strengthens the upper back as well.

  • To get started, choose a comfortable spot to sit on a bench or chair or get down on one knee. Hold the weights behind your calves while leaning ahead (your back should be flat).
  • Lift your arms straight up to around the torso level, keeping your neck in a neutral position and your abs supported.
  • Lift with your shoulders, not your arms, and avoid jerking the weight up.
  • Take the weights down and do it all over again.
  • Do 8-16 repetitions in 1–3 sets.

Biceps Curls

The biceps curl is the next exercise you should do. The biceps, a key muscle in pulling and lifting, will get a good workout with arm curls, another name for this exercise.

Place your feet apart from your hip. It's best to let your arms droop at your sides, elbows folded in close to your ribs. Carry a weight in each of your hands. Spot your palms face up to start.

  • Bring each weight closer to your shoulders by bending at the elbow.
  • It's crucial to maintain the elbows close to the ribs.
  • Recite the exercise by returning the weights to their initial position.
  • Do 8-16 repetitions in 1–3 sets.

A workout that targets the back, shoulders, arms, and chest can help you gain or maintain strength and flexibility in the upper body. These dumbbell exercises for back and shoulders are the best back and shoulder workouts.

If you have specific goals in mind or would like more help during your workouts, it is recommended that you consult a personal trainer.


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