Your back and shoulders are two of the most important muscle groups in your body. They help you with everyday tasks like carrying groceries, lifting objects, and even just getting dressed. A strong back and shoulders can also help you improve your posture and reduce your risk of injury. In this article we will discuss about back and shoulder workout and their perfect techniques to doing these workouts.
Back Workout
The back workout consists of five exercises: four for your latissimus dorsi muscles, rhomboids, and trapezius, and one for your lower back. A combination of vertical pulls (pull-ups and pulldowns) and rows makes this an excellent back workout for both width and thickness.
- Pull-Up or Lat Pulldown
- Barbell Row
- Dumbbell Row
- Shrugs
- Back Extension
Shoulder Workout
Like the back session, your shoulder workout consists of five exercises, from heavy presses to isolation exercises like lateral raises to hit your shoulders from every different angle. You don’t want to ignore any part of this complex muscle group for complete delt development.
- Overhead Press
- Monkey Row
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Dumbbell Rear Delt Row
10 Best Back and Shoulder Workouts
1. Dumbbell Row
Dumbbell rows are a compound exercise that engage multiple muscle groups, making them an efficient way to build muscle and strength. This is an outstanding exercise for targeting the upper and middle back muscles, specifically the latissimus dorsi, rhomboids, and lower trapezius, with the biceps and forearm muscles acting in a secondary capacity.
Perfect Technique:
- With a dumbbell in each hand, stand with your feet hip-width apart and bend at the hips to hinge your upper body forward at an angle. Keep your abs engaged and your back straight.
- Pull the dumbbells up towards your hips, squeezing your shoulder blades together as you row.
- Lower the dumbbells back to the starting position.
- This is one repetition.
Sets/Reps:
3-5 sets of 6-8 repetitions per side
2. Dumbbell Reverse Fly
The dumbbell reverse fly targets the muscles in your upper back, specifically the posterior deltoids and the rhomboids. Developing these muscles will help you improve your posture, strengthen the upper back, and create a balanced upper body. Dumbbell reverse flyes help pull the shoulders back and open up the chest, making them an excellent exercise for those who want to improve their posture.
Perfect Technique:
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Flex forward at the hips and keep your back straight.
- Raise your arms to the side, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position.
Sets/Reps:
3 sets of 10-12+ repetitions
3.Pull-Ups
Pull-ups are a compound exercise that work the back muscles, specifically the latissimus dorsi (lats), rhomboids, trapezius, and biceps. This exercise also works the forearms, shoulders, and core muscles as stabilizers.
Pull-ups are great for developing upper-body strength and muscle mass, particularly in the back. They also help improve posture and can be beneficial in strengthening postural muscles to help prevent back pain.
Perfect Technique:
- Hang from a pull-up bar with elbows straight and palms facing away from you.
- Pull yourself towards the bar, keeping your chest up and your elbows close to your body.
- Lower yourself back down to the starting position.
- Aim for 3 seconds on the lowering portion of the exercise.
Sets/Reps:
3-5 sets of 8 repetitions
4.Dumbbell Shoulder Press
The dumbbell overhead shoulder press primarily works the deltoid muscle of the shoulders, specifically the anterior (front) and medial (middle) heads. This exercise also secondarily works the triceps.
Perfect Technique:
- Start by sitting or standing with your feet shoulder-width apart and your core engaged.
- Hold a dumbbell in each hand.
- Bring the dumbbells to your shoulders, with your palms facing forward and your wrists stacked over your elbows.
- Keeping your core engaged, press the dumbbells upward until your arms fully extended overhead.
- Slowly lower the dumbbells back to your shoulders, keeping your elbows under your wrists.
Sets/Reps:
3-5 sets of 6-8 repetitions
5. Barbell Deadlift
The deadlift is a staple muscle and strength-building exercise. This compound exercise targets the muscles of the lower back, including the erector spinae and the glutes, and also the upper back, trapezius, lats, and rhomboids.
Perfect Technique:
- Stand with your feet hip-width apart and the barbell on the ground in front of you.
- Bend at the hips and knees to grip the barbell with an overhand grip, your hands just outside your legs.
- Keep your back straight and core engaged as you lift the barbell off the ground by straightening your hips and knees.
- Lift until you’re standing fully upright with the barbell in front of your thighs.
- Lower the barbell back to the ground by bending at the hips and knees, keeping your back straight and core engaged.
Sets/Reps:
3-5 sets of 6 repetitions
6. Front and Side Dumbbell Raises
Different dumbbell raises, such as front, lateral, and bent-over raises, can target different deltoid heads. Front dumbbell raises target the anterior head, while side dumbbell raises specifically target the medial (middle) and posterior (rear) heads. These exercises can also help improve your posture and increase your upper body strength and endurance.
Perfect Technique:
- Start by standing with your feet shoulder-width apart and your core engaged.
- Hold a dumbbell in each hand at your sides, with your palms facing your thighs.
- Keeping your elbows slightly bent, raise the dumbbells straight out in front of you to shoulder level.
- Keep your core engaged and your back straight throughout the movement.
- Pause at the top of the movement for a moment, then slowly lower the dumbbells back to your sides.
Sets/Reps:
3 sets of 8-10 repetitions for both front and side raises
7. Push-Ups
Push-ups can be a good exercise for beginners because they are a bodyweight movement that can be easily modified to match the individual’s fitness level. This is a compound upper-body exercise that works multiple muscle groups, including the chest, triceps, and shoulders. The shoulders act as a stabilizer during the movement.
Perfect Technique:
- Start in a plank position, hands shoulder-width apart and your body straight.
- Lower your body by bending your elbows, keeping your core engaged to keep your body in a straight line.
- Push yourself back up to the starting position.
Sets/Reps:
3-5 sets of 10-15 repetitions
8.Dumbbell Shrugs
The benefits of performing dumbbell shrugs include increased upper back and shoulder strength, improved posture, and reduced risk of injury in the neck and shoulders. Additionally, they can help improve the overall appearance of the upper body. Dumbbell shrugs primarily work the trapezius muscle in addition to the levator scapulae, rhomboids, and deltoids.
Perfect Technique:
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Shrug your shoulders towards your ears and then return to the starting position.
Sets/Reps:
3 sets of 10-12+ repetitions
9. Monkey Row
The monkey row is an exercise that primarily targets the medial deltoids, the muscles on the sides of the shoulders. It can also help to strengthen the biceps and trapezius muscles. To do a monkey row, you will need a pair of dumbbells.
Perfect Technique :
- Stand with your feet shoulder-width apart and your back straight.
- Hold a dumbbell in each hand, with your arms hanging by your sides.
- Exhale and pull the dumbbells up to your sides, keeping your elbows close to your body.
- Pause at the top for a second, then slowly lower the dumbbells back to the starting position.
Reps and sets:
Start with 3 sets of 10-12 repetitions.
10. Back Extension
A back extension is an exercise that targets the erector spinae muscles, which run along the length of your spine. It is a great exercise for strengthening your lower back and improving your posture.
Perfect Technique:
- Lie face down on a back extension bench with your feet secured under the footpads.
- Place your hands behind your head, with your fingers interlocked.
- Slowly raise your upper body off the bench until your chest is off the ground.
- Hold for a second, then slowly lower your body back to the starting position.
Reps and sets:
Start with 3 sets of 10-12 repetitions.
Read More: Mikasa Abs Workout
Conclusion
In conclusion , all workouts that are mentioned above are great & effective for back and shoulder workout. These workouts can be changed your body posture and overall your fitness level and be remember consistency is the key to acheive their goals so be consistent.
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