Back and Shoulder Workout to Beef Up Your Upper Body
Unlock your true strength with this back and shoulder workout designed for fitness beginners. Transform your upper body and achieve a powerful, toned look with our expertly crafted exercises and guided instruction.
Try the Muscle Booster app for the best personalized workouts that target upper, lower, or the full body and significantly enhance your body composition.
Table of Contents
- Basics of Picking Out Exercises for Your Back and Shoulder Workout
- Is It a Good Idea to Work Out Your Shoulders and Back on the Same Day?
- 8 Exercises to Build Your Back and Shoulders
- Back and Shoulder Workouts for a Strong Upper Body
- Boost Your Results With These Rules
- Wrapping Up
Training the back and shoulders can be daunting for fitness beginners. However, consistent back and shoulder workouts are essential to any fitness routine. Having a strong upper body can improve posture and increase strength and endurance.
Basics of Picking Out Exercises for Your Back and Shoulder Workout
The first step in back and shoulder training is understanding the muscles you will be training in each workout, even in fast workout programs. The back is comprised of several different muscle groups, including:
- latissimus dorsi (lats)
- trapezius (traps)
- rhomboids
- erector spinae
The shoulders are made up of the following muscle groups:
- deltoids
- rotator cuff
- trapezius
Exercises such as pull-ups, rows, and picking up weight from a low position (deadlifts, rack pulls, etc.) are excellent choices to target the back muscles.
Pull-ups are a great way to work the lats, while rows (both barbell and dumbbell) target the middle and lower back muscles. Deadlifts are one of the best exercises for overall back development and have the added bonus of working the glutes and legs simultaneously.
Exercises like dumbbell shoulder presses and dumbbell shrugs are great options for developing the shoulders.
Overhead presses (both barbell and dumbbell) target the front, middle, and rear deltoid muscles. In contrast, dumbbell shrugs primarily work the trapezius muscle, along with the levator scapulae, rhomboids, and the serratus anterior to a lesser degree.
Is It a Good Idea to Work Out Your Shoulders and Back on the Same Day?
This is a common question, and while you could split up these muscle groups, there are several benefits to training the back and shoulders in the same workout:
- Synergy: The muscles in the back and shoulders work together in many functional movements, such as reaching, lifting, and pulling. Training these muscle groups together can help improve overall upper body strength and functionality.
- Improved posture: A strong back and shoulders can help improve posture by helping keep the shoulders back and the chest up.
- Increased muscle mass: Training the back and shoulders together can help increase muscle mass in both muscle groups, which can lead to a more aesthetically pleasing upper body.
- Increased cardiovascular fitness: Training the back and shoulders together can also be a great cardiovascular workout, as many exercises that work the back and shoulders are compound exercises that boost intensity.
- Time-efficiency: By training the back and shoulders in the same workout, you can save time in your workout routine by combining two muscle groups into one workout.
8 Exercises to Build Your Back and Shoulders
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.
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
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.
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
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.
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
Check out the ultimate back-muscle-building exercise: Meadows Row
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.
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
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.
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
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.
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
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.
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
Related article: Chest and Shoulder Workout for Muscle Growth [Dumbbells Only]
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.
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
Back and Shoulder Workouts for a Strong Upper Body
Try these back and shoulder day workouts to light up your back and shoulders!
Back and Shoulder Workout #1
Warm-up: 5-10 minutes of light cardio (jog, bike, jump rope, etc.)
| Exercise | Sets and Reps | Rest |
| Dumbbell Shoulder Press | 3 sets x 8-10 reps | 45 sec |
| Pull-Ups | 3 sets x 8-10 reps | 45 sec |
| Push-Ups | 3-5 sets x 10-15 reps | 45 sec |
| Front and Side Dumbbell Raises | 3 sets x 10-12+ reps | 45 sec |
Cool-down: 5-10 minutes of stretching
Back and Shoulders Workout #2
Warm-up: 5-10 minutes of light cardio (jog, bike, jump rope, etc.)
| Exercise | Sets and Reps | Rest |
| Barbell Deadlifts | 3-5 sets x 6 reps | 45 sec |
| Dumbbell Reverse Flyes | 3 sets x 10-12 reps | 45 sec |
| Push-Ups | 3 x 10-15 reps | 45 sec |
| Dumbbell Rows | 3-5 x 8 reps per side | 45 sec |
Cool-down: 5-10 minutes of stretching
Interested in training more than just your back and shoulders? Check out this leg and shoulder workout routine.
Boost Your Results With These Rules
Pick Manageable Weights
As with any resistance training exercises, start with a manageable weight and gradually increasing as you progress is essential. It’s also important to focus on proper form, as using poor form can lead to injury.
Ensure Proper Recovery
Another important aspect of training your back and shoulders is recovery. These muscles need time to repair and grow, so it’s important to give them enough rest and recovery between workouts, usually lasting at least 48 hours. Avoid overtraining the same muscle group too often throughout the week.
Follow a Balanced Diet
A balanced diet is essential if you want to see results from your training. A diet high in protein, healthy fats, and complex carbohydrates will help fuel your workouts and promote muscle growth. It’s also important to stay hydrated and get enough sleep, as both can affect recovery and overall muscle growth.
Wrapping Up
Back and shoulder training is essential to any fitness routine. With the guidance in this article and the workout app, a consistent approach, and proper form, anyone can beef up their upper body and see results. Remember to start with a manageable weight, focus on good form, mix up your routine, and give your muscles time to recover. Also, a balanced diet, hydration, and plenty of sleep are important for muscle growth. With dedication and commitment, you can achieve the upper body you’ve always wanted.
