7 Back and Shoulder Workouts for Building Muscle and Strength
Are you ready to pack on some lean muscle and reshape your physique?
The best way to achieve strong and muscular back and shoulders is to do resistance exercises with the help of dumbbells, barbells, or weight machines. Here are seven different workout routines that you can do to target these specific areas.
1. Seated Row: This exercise works all the muscles in your back, including the latissimus dorsi (the “lats”), which is the largest muscle in your back. Sit with your knees bent and feet flat on the floor. Grasp the handles of a weight machine with an overhand grip (palms facing down) and lean back slightly, keeping your back straight. Pull the handle toward your chest, pause, and then slowly return to the starting position.
2. Lat Pull-down: This exercise also works the latissimus dorsi muscles. Sit at a weight machine with a wide, overhand grip on the bar. Pull the bar down to your chest, pause, and then return to the starting position.
3.bent-over row: This exercise works all the muscles in the middle and upper back. Start by holding a dumbbell in each hand with your palms facing your thighs. Bend at your hips and knees until your torso is parallel to the floor. (Keep your head up and don’t round your back.) Let the dumbbells hang down at arm’s length, then pull them upward toward your chest, pause, and return to the starting position.
4.Shoulder Press: This exercise works all the muscles in the shoulder, including the anterior deltoid (the front of the shoulder) and the medial deltoid (the middle of the shoulder). Sit at a weight machine with your back against the padded support and your feet flat on the floor. Grasp the handgrips with an overhand grip and press them overhead, pausing briefly at the top of the move before lowering them back to ear level.
5. Upright Row: This exercise also works all the muscles in the shoulder, including the anterior deltoid and medial deltoid. Start by holding a dumbbell in each hand with your palms facing your thighs. Bend your elbows and raise the dumbbells toward your shoulders, keeping your elbows close to your body (don’t let them flare out to the sides). Pause briefly at the top of the move, then lower the dumbbells back to thigh level.
6.Front Raise: This exercise works primarily on the anterior deltoid muscles (the front of the shoulders). Start by holding a dumbbell or cables in each hand with your palms facing your thighs. Raise one arm straight out in front of you at shoulder level, pause briefly, then lower it back to thigh level without moving your torso or changing the position of your feet. Repeat with other arm and continue alternating arms until all reps are completed.
7. Lateral Raise: This exercise targets primarily on lateral deltoid muscles (the sides of shoulders). Start by holding a dumbbell in each hand at arm’s length by your sides, with your palms facing inward toward your body. (Don’t let your arms hang down or rest on your hips.) Raise both arms out to the sides until they’re at shoulder level, pause briefly, then lower them back down to your sides without moving your torso or changing position of feet.
Setting Up the Back and Shoulder Workouts
Most people think that the key to getting big, strong shoulders is to do tons of overhead pressing. But the truth is, if you want to build a strong, balanced physique, you need to focus on exercises that train all 3 heads of the shoulder (anterior, lateral, and posterior), as well as the rotator cuff muscles. And you can't forget about the importance of back training!
Here's a quick overview of some of the best exercises to build strong, muscular shoulders and a powerful back:
Anterior (front) head of the shoulder:
- Overhead press
- Dumbbell front raise
- Plate front raise
Lateral (side) head of the shoulder:
- Lateral raise
- Arnold press
- Side lying lateral raise
Posterior (rear) head of the shoulder:
- Bent over reverse fly
- Face pull
- Seated row
Rotator cuff muscles:
- External rotation (with dumbbell)
- Internal rotation (with dumbbell)
- Band pull apart
As you can see, there are a variety of exercises that target the different muscles of the shoulder and back. And while you don't need to do all of them, it's important to include a mix of exercises in your workouts to ensure that all muscle groups are being properly trained.
When it comes to setting up your back and shoulder workouts, there are a few things to keep in mind. First, you want to make sure that you're using a variety of exercises and angles to target all the muscles groups. Second, you want to make sure that you're using a challenging weight that allows you to reach muscle failure within the desired rep range. And finally, you want to make sure that you're giving your muscles enough time to recover between workouts.
If you keep these things in mind, you'll be well on your way to building strong, muscular shoulders and a powerful back!
Shoulder Workouts 1: Face Pulls
One of the best exercises you can do for your shoulders is the face pull. This exercise not only targets the muscles of the shoulder, but also the muscles of the upper back. This makes it a great exercise for people who are looking to build overall strength and muscle mass in their upper body.
There are many different ways to do face pulls, but the most common is to use a resistance band. You can either do this exercise with a partner or by yourself. If you have a partner, they can hold one end of the resistance band while you hold the other end. If you are doing this exercise by yourself, you will need to loop the resistance band around a stable object. Once you have the resistance band in place, you will need to grab it with both hands, making sure that your palms are facing inwards.
Once you have a good grip on the resistance band, you will need to pull it towards your face. You should feel a good stretch in your shoulders and upper back as you do this. Be sure to keep your core engaged so that you don't arch your back as you pull the band towards your face. Once the resistance band is in front of your face, slowly release it and return to the starting position.
You should aim to do 3-4 sets of 10-12 reps of this exercise. If you find that you can do more than 12 reps without feeling fatigued, then you can increase the resistance of the band. This exercise can be done a few times per week, either on its own or as part of a larger upper body workout.
Shoulder Workouts 2: Barbell Shoulder Press
Today we're going to be talking about shoulder workouts, specifically the barbell shoulder press. The shoulder press is a great exercise for targeting the shoulders, and it's something that can be done with a relatively light weight. This makes it perfect for beginners, but it's also a great exercise for more experienced lifters.
The shoulder press can be done with a barbell or dumbbells, but we're going to be focusing on the barbell variation today. To set up for the shoulder press, start by placing the barbell on a rack at about shoulder height. Grab the bar with your hands about shoulder-width apart, and then press it overhead. Lower the bar back down to your shoulders, and then press it back up. Repeat for the desired number of reps.
One thing to keep in mind when doing the shoulder press is to not let your elbows flare out to the side. This puts unnecessary stress on the shoulders and can lead to injury. Keep your elbows tucked in close to your body, and you'll be able to press more weight safely.
The shoulder press is a great exercise for building strong, healthy shoulders. Give it a try next time you're in the gym!
Shoulder Workouts 3: Lateral Raises
One of the most effective ways to work your shoulders is to do lateral raises. This shoulder workout targets the middle deltoid, which is the muscle that gives your shoulders that nice, wide look.
If you're looking to add some serious mass to your shoulders, then this is the workout for you. Lateral raises are a great exercise for building both size and strength.
Here's how to do lateral raises:
1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with your palms facing your thighs.
3. Raise your arms out to the sides, keeping them straight, until they're parallel with the ground.
4. Slowly lower your arms back to the starting position.
5. Repeat for 8-12 reps.
As you can see, lateral raises are a simple exercise to do, but they're extremely effective for building strong, muscular shoulders. Give this workout a try and see for yourself!
Shoulder Workouts 4: Bent Over Lateral Raises
One of the most common issues I see with people’s back workouts is that they don’t include any direct work for the posterior deltoid. The posterior deltoid is the muscle that gives your shoulder that nice round shape. It’s also responsible for bringing your arm back when it’s extended out to the side.
One of the best exercises for targeting the posterior deltoid is the bent over lateral raise. The beauty of this exercise is that it can be done with relatively light weights and still be very effective.
Here’s how to do it:
1. Start by holding a light dumbbell in each hand with your palms facing your thighs.
2. Bend over at the waist so that your torso is Parallel to the floor.
3. From this position, raise your arms out to the side, keeping them Parallel to the floor, until they reach shoulder height.
4. Slowly lower the weights back to the starting position.
5. Repeat for 12-15 reps.
If you want to make this exercise a little more challenging, you can do it with one arm at a time. Simply hold the dumbbell in your left hand and complete all the reps before moving on to your right arm.
Another way to make the exercise more challenging is to use a heavier weight. Just make sure that you keep good form throughout the entire range of motion.
So there you have it, a great exercise for targeting the posterior deltoid. Give it a try and let me know how it goes.
Back Workouts 5: Barbell Deadlifts
Most people think of the deadlift as a leg exercise. But it's actually one of the most effective back exercises around. The deadlift works all the muscles in your back, from your traps to your lats. It also strengthens your hips and your hamstrings.
If you want a strong, muscular back, you need to start doing deadlifts. This back workout features five different variations of the deadlift. You'll start with a traditional barbell deadlift and then move on to sumo deadlifts, trap bar deadlifts, single-leg deadlifts, and dumbbell deadlifts. By the end of this workout, your back will be screaming for mercy.
But don't worry, this workout is worth the pain. Deadlifts are one of the best exercises for building strength and muscle. So if you want to get strong and build a big back, this is the workout for you.
Barbell Deadlifts
The first exercise in this back workout is the barbell deadlift. This is the most traditional deadlift variation and it works all the muscles in your back. If you want to build a strong and muscular back, this is the exercise you need to be doing.
Here's how to do a barbell deadlift:
1) Place a barbell on the ground in front of you.
2) Bend down and grab the barbell with an overhand grip, your hands should be about shoulder-width apart.
3) Lift the barbell off the ground and hold it at arm's length in front of you.
4) Keeping your back straight, slowly lower the barbell down to your thighs.
5) Reverse the movement and lift the barbell back up to the starting position.
Repeat this exercise for 3-5 sets of 8-12 reps.
Sumo Deadlifts
The next exercise in this back workout is the sumo deadlift. This variation is similar to the traditional deadlift, but it's performed with a wider stance. This puts more emphasis on your inner thighs and your glutes. It's a great exercise for building strength and muscle in your lower body.
Here's how to do a sumo deadlift:
1) Place a barbell on the ground in front of you.
2) Step your feet out wide, about twice shoulder-width apart.
3) Bend down and grab the barbell with an overhand grip, your hands should be about shoulder-width apart.
4) Lift the barbell off the ground and hold it at arm's length in front of you.
5) Keeping your back straight, slowly lower the barbell down to your thighs.
6) Reverse the movement and lift the barbell back up to the starting position.
Repeat this exercise for 3-5 sets of 8-12 reps.
Trap Bar Deadlifts
The next exercise in this back workout is the trap bar deadlift. This variation is performed with a trap bar, which is a type of barbell that's shaped like a diamond. This exercise puts less stress on your lower back and allows you to lift more weight. It's a great exercise for building strength and muscle in your upper back.
Here's how to do a trap bar deadlift:
1) Place a trap bar on the ground in front of you.
2) Step into the center of the bar and grab it with an overhand grip.
3) Lift the bar off the ground and hold it at arm's length in front of you.
4) Keeping your back straight, slowly lower the bar down to your thighs.
5) Reverse the movement and lift the barbell back up to the starting position.
Repeat this exercise for 3-5 sets of 8-12 reps.
Single-Leg Deadlifts
The next exercise in this back workout is the single-leg deadlift. This variation is performed with one leg on a bench and one leg off the ground. This exercise puts more emphasis on your hamstrings and your glutes. It's a great exercise for building strength and muscle in your lower body.
Here's how to do a single-leg deadlift:
1) Place a barbell on the ground in front of you.
2) Step your left leg up onto a bench and grab the barbell with an overhand grip.
3) Lift the barbell off the ground and hold it at arm's length in front of you.
4) Keeping your back straight, slowly lower the barbell down to your right thigh.
5) Reverse the movement and lift the barbell back up to the starting position.
Repeat this exercise for 3-5 sets of 8-12 reps on each leg.
Dumbbell Deadlifts
The last exercise in this back workout is the dumbbell deadlift. This variation is performed with two dumbbells instead of a barbell. This exercise puts less stress on your lower back and allows you to work each side of your body independently. It's a great exercise for building strength and muscle in your upper back.
Here's how to do a dumbbell deadlift:
1) Place two dumbbells on the ground in front of you.
2) Bend down and grab the dumbbells with an overhand grip, your hands should be about shoulder-width apart.
3) Lift the dumbbells off the ground and hold them at arm's length in front of you.
4) Keeping your back straight, slowly lower the dumbbells down to your thighs.
5) Reverse the movement and lift the dumbbells back up to the starting position.
Back Workouts 6: Pull Ups
One of the most popular back workout is the pull up. This is a great exercise to target your lats, traps, and rear delts. There are many variations of pull ups that you can do to target different muscles groups. Here are six different shoulder workouts that you can do to help build strong, defined back muscles.
1. Standard Pull Up
This is the most basic pull up that you can do. Start by grabbing the bar with your palms facing away from you and your hands shoulder-width apart. Hang from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
2. Wide Grip Pull Up
This pull up variation is great for targeting your lats. Start by grabbing the bar with your palms facing away from you and your hands wider than shoulder-width apart. Hang from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
3. Close Grip Pull Up
This variation is great for targeting your traps and rear delts. Start by grabbing the bar with your palms facing away from you and your hands closer than shoulder-width apart. Hang from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
4. Underhand Grip Pull Up
This variation is great for targeting your biceps. Start by grabbing the bar with your palms facing toward you and your hands shoulder-width apart. Hang from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
5. One Arm Pull Up
This is an advanced pull up variation that targets one side of your back at a time. Start by grabbing the bar with your right hand and hanging from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat on the other side.
6. Weighted Pull Up
This variation is great for adding more resistance and increasing muscle fatigue. Start by attaching a weight plate to a belt around your waist. Then, grab the bar with your palms facing away from you and your hands shoulder-width apart. Hang from the bar with your feet off the ground and your body in a straight line. Then, pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
Back Workouts 7: Seated Rows
Are you looking for a back workout that you can do at the gym? If so, you may want to try out the Seated Rows. This is a great exercise for working out your back muscles and it can be done with a variety of different weights.
Before you start the exercise, you will need to set up the machine. Adjust the seat so that your legs are in a comfortable position and then grab the handles. You can either use one handle or two – it’s up to you.
Once you’re in position, it’s time to start the exercise. Start by sitting up straight and then pull the handles towards you. Be sure to keep your back straight and your core engaged as you do this. You should feel a nice stretch in your back muscles as you pull the handles.
As you pull the handles, keep your elbows close to your body. You can use a variety of grips – overhand, underhand, or mixed – but be sure to keep your elbows close to your body.
When you’ve pulled the handles as far as you can, slowly release them back to the starting position. Be sure to control the weight as you do this. You should feel a nice squeeze in your back muscles as you release the handles.
Repeat this exercise for 3-5 sets of 10-12 reps. If you’re new to the exercise, start with a lighter weight and then increase the weight as you get stronger.
The Seated Rows is a great exercise for working out your back muscles. It’s simple to do and it can be done with a variety of different weights. Give it a try and see how it works for you!
Putting Together the Back and Shoulder Workouts
One of the most common questions I get is how to put together the back and shoulder workouts. This is a great question because the back and shoulders are two of the most important muscle groups in the body. The back is responsible for stabilizing the spine and the shoulders are responsible for moving the arms.
The first thing you need to do is identify your goals. Are you trying to build muscle or lose fat? If you're trying to build muscle, you'll need to focus on heavier weights and lower reps. If you're trying to lose fat, you'll need to focus on lighter weights and higher reps.
Once you've identified your goals, you can start putting together your workout. If you're trying to build muscle, I recommend doing 4-5 sets of 8-12 reps. If you're trying to lose fat, I recommend doing 3-4 sets of 12-15 reps.
For exercises, you'll want to focus on the big compound movements. These are the exercises that are going to work multiple muscle groups at once. For the back, these exercises would be things like pull-ups, lat pull-downs, and rows. For the shoulders, these exercises would be things like overhead presses, lateral raises, and front raises.
Make sure to include a variety of exercises in your workout. Don't just do pull-ups for your back workout. Include rows and lat pull-downs as well. And for your shoulder workout, don't just do overhead presses. Include lateral raises and front raises as well. This will help ensure that you're working all of the muscles in the back and shoulders.
As you can see, there's a lot that goes into putting together the back and shoulder workouts. But if you take the time to plan out your workouts and focus on the compound exercises, you'll see some great results.
Wrapping Up: Gaining Muscle and Strength with Back and Shoulder Workouts
As summer comes to an end, it's time to start thinking about how we can improve our physiques for next year. For many of us, that means focusing on gaining muscle and strength. And what better way to do that than with back and shoulder workouts?
The benefits of back and shoulder workouts are many. They help to improve our posture, increase our strength and power, and can even help to prevent injuries. Plus, they just make us look damn good.
When it comes to back and shoulder workouts, there are a few key exercises that you should focus on. For your back, we recommend exercises like pull-ups, rows, and deadlifts. For your shoulders, we recommend exercises like presses, lateral raises, and front raises.
As always, be sure to warm up before you start your workout and cool down afterwards. And don't forget to eat a healthy diet and get plenty of rest – both of which are essential for gaining muscle and strength.
With that said, let's take a closer look at some of the best back and shoulder workouts for gaining muscle and strength.
Pull-ups are a great exercise for targeting the muscles of the back, including the lats, traps, and rhomboids. To perform a pull-up, simply grip the bar with an overhand grip and pull yourself up until your chin is over the bar. Lower yourself back down and repeat.
Rows are another great exercise for the back muscles. There are many different ways to perform rows, but we recommend starting with dumbbell rows. To do this exercise, simply hold a dumbbell in each hand and bend forward at the waist. Row the dumbbells up to your sides, making sure to keep your back straight. Lower the dumbbells back down and repeat.
Deadlifts are a compound exercise that targets the muscles of the back, legs, and hips. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Bend forward at the waist and grip the bar with an overhand grip. Keeping your back straight, lift the bar off the ground and stand up tall. Lower the bar back down to the ground and repeat.
Should presses are a great exercise for targeting the muscles of the shoulders, including the deltoids, trapezius, and triceps. To perform this exercise, start by sitting on a bench with a weight in each hand. Press the weights up overhead and then lower them back down to your sides. Repeat for reps.
Lateral raises are a great exercise for targeting the muscles of the shoulders, including the deltoids and rotator cuff. To perform this exercise, start by standing with a weight in each hand. Raise your arms out to the sides until they are parallel with the ground. Lower them back down and repeat for reps.
Front raises are a great exercise for targeting the muscles of the shoulders, including the deltoids, pectorals, and biceps. To perform this exercise, start by standing with a weight in each hand. Raise your arms out in front of you until they are parallel with the ground. Lower them back down and repeat for reps.
These are just a few of the best back and shoulder workouts for gaining muscle and strength. Be sure to add them to your workout routine and see how they can help you achieve your fitness goals.
