The Best Back and Shoulders Workout

Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S

Fact checked by Kirsten Yovino, CPT Brookbush Institute

FACT CHECKED

July 02, 2022

Just as you wouldn't think of eating a peanut butter sandwich with no jelly, you shouldn't train a large muscle group without pairing a smaller one with it. Take the back and shoulders, for example. Of course, you can go the more traditional route, pairing your back with biceps or even grouping all of the upper body muscles into one big training day. It works, is effective, and will likely get results.

But by programming back and shoulder muscles together, you can focus on adding size and strength to one and achieving hypertrophy for the other in a split that enables one muscle to rest while the other works. And similar to how peanut butter and jelly's different flavors meld together for the perfect lunch, the back and shoulders' opposite movements work harmoniously for a muscle-building gym session.

The reasoning behind this is that the back is a larger pulling muscle, while the shoulders are a smaller pushing muscle. As the exercises target different movements, pairing them together like this won't affect your recovery time.

In this post, we'll cover:

Why you should pair the two muscles together
Back and shoulders anatomy and function
Best exercises for back and shoulders
A back and shoulder workout for gaining size and strength

back and shoulder

Pairing Back and Shoulder Muscles for a Workout

Exercises that directly target the back and shoulders are generally different movements, like the front raise or a pull-up variation. This is one great reason why pairing back and shoulder exercises together work. One muscle group rests while the other works, making for an efficient training session.

But because of the proximity of these muscle groups, there is an overlap with certain exercises that target both the back and shoulders, such as the upright row, rear delt fly, and face pull. This overlap means that the order in which you pair your exercises together is important.

If you want to add size and strength to your shoulders, perform shoulder exercises first. When you want to prioritize back strength, perform the back exercises first. For example, if your main goal is shoulder gains, you can group the shoulder press and face pull together into one superset. Since we're prioritizing the shoulders, the shoulder press is first, followed by the face pull, and minimal rest in between.

Or, if you're in it for a big, broad back, you can pair the chin up and lateral raise together in a superset, starting with the chin up and moving into the lateral raise.

Your options don't end there, either. If you'd prefer to skip the supersets, you can prioritize one compound movement emphasizing the muscle you're trying to grow, followed by a circuit of accessory exercises targeting your other muscle. First complete the compound movement, and work your work through the circuit 3 to 4 times. A routine following this format, in which your goal is to build shoulder mass, could look like this:

Primary Shoulder Move:

Overhead Press: Perform 3 to 5 sets, 4-6 reps each, resting 2 to 3 minutes before moving on to the circuit.

Back accessory Circuit:

Dumbbell Lateral Raises: 8-15 reps
Renegade Rows: 8-12 reps on both sides
Front Raises: 8-12 reps
Rear Delt Flys: 12-15 reps

This routine's goal is to build muscle mass using one main compound exercise that targets the muscle of your choice, followed by isolation accessory exercises that target and compliment the compound movement.

A mistake that can cost you muscle gains is by not understanding which muscle groups work best together. This requires a lot of energy, and because of this exercise, performance drops. So, pairing a compound move with isolation exercises works best when training back and shoulders.

Another benefit of pairing back and shoulder exercises is it allows you to train each muscle group more than once a week, which is superior for muscle gain. Plus, when supersetting these muscle groups with minimal rest, you'll be improving your work capacity because your energy systems are still working no matter what muscle you're training.

Anatomy And Function of Back & Shoulders

The back and shoulders are important muscles for improving how you move, look, and feel. Getting a better understanding of how they work and function helps you create an effective upper body workout. Here's a breakdown of the major back and shoulder muscles.

Back Muscles:

Latissimus Dorsi: The body's widest muscle, it originates from the scapula and thoracic spine to the low back. The lats cover almost the entire back, inserting on the humerus and connecting to four other places: the spine, ribs, shoulder blade, and pelvis. The major movements of the lats include shoulder extension, shoulder adduction, horizontal abduction, horizontal adduction, and shoulder internal rotation.

Erector Spinae Muscles: Consisting of three long thin muscles, the spinalis, longissimus, and iliocostalis run directly next to the spine from the lower back to the neck. They keep the spine neutral under load. Their functions include all movements involving the head and lateral extension and flexion of the spine.

Rhomboids: This muscle originates from the neck's cervical vertebra, runs diagonally down the back and attaches to the inside of the scapula. Their movements include scapular adduction, scapula inward rotation, and scapula elevation.

Trapezius: This is a large superficial muscle broken up into the upper, middle, and lower trapezius. It originates at the neck and all 12 thoracic vertebrae and inserts on the lateral third of the clavicle, the acromion, and the scapula. The trapezius muscle is responsible for scapula adduction, elevation, depression, and outward rotation.

Shoulder Muscles:

The deltoids, otherwise known as the shoulders, are triangular-shaped muscles made up of three separate heads, the anterior deltoid, lateral deltoid, and posterior deltoid. They all insert on the upper humerus and originate from the clavicle and scapula. The deltoid's major movements are shoulder extension, flexion, abduction, adduction, and horizontal abduction.

Best Exercises for Back and Shoulders

The best shoulder and back exercises are compound ones that target both muscle groups and involve large movements and ranges of motion. Following this technique, you'll add size and strength while improving their function and performance.

Here are the exercises that do just that.

8 Best Back Exercises

1. Pull-ups:

Pull-ups (and chin-ups) are the ultimate vertical pulling exercise. Targeting your lats, teres major, traps, pectoralis major, biceps, forearms, and abs, they are the best performance indicators of your relative body strength.

If you are looking for lat exercises that build wings, this is the move for you. To improve your strength, aim for 3 to 6 reps. If you're aiming for hypertrophy, target between 8 and 12.

How to do Pull-Ups:

Grip the bar with an overhand shoulder-width grip. Engage your core, grip tight, and initiate the pull by pulling your shoulder blades back and down.
Next, pull your chest to the bar, pausing for a second before lowering yourself. Reset and repeat.

2. Barbell Bent-Over Row:

The barbell bent-over row is the ultimate horizontal row, activating several different muscle groups, including the lats, erector spinae, teres major, traps, rhomboids, and forearms. Your upper arms will also get plenty of love in this exercise. Using heavy weights and sticking with the 3 to 6 rep range will build strength. For hypertrophy, target 8 to 12.

How to do Barbell Bent Over Rows:

Set up as you would for a conventional deadlift. Hinge to the barbell and grip with an overhand shoulder-width grip, with your arms straight.
Lift the barbell towards your navel and then lower it below your knees. Reset and repeat.

Note: You can also perform rows with dumbbells! If your main focus is gaining muscle, we recommend that you also incorporate dumbbell back exercises (like a dumbbell bent over row) to alter the stimulus placed on your muscles.

3. Renegade Row:

Being in a prone position while rowing dumbbells not only makes the renegade row a great back exercise but also a total body strengthening exercise, targeting the lats, rhomboids, serratus anterior, front deltoids, forearms, and abdominal muscles.

This isn't a great exercise to use heavy weights on, so focus on 6 to 12 reps using moderate weight.

How to do the Renegade Row:

Start with your dumbbells shoulder-width apart on the floor. Get into a plank position, placing one hand on each dumbbell.
Shift your weight toward your left side, as you bend your elbow, moving your upper arm to row your right weight up toward the side of your right body. Keep it close to your hip and your back straight.
Lower your weight to the floor, repeating by rowing your left arm and weight back toward your left hip.

4. Machine High Row:

The high machine row lies between the barbell bent-over row and the pull-up, activating the lats, teres major, traps, rhomboids, and biceps. It enables you to train your muscles at a different angle, ensuring they're working in a way most movements can't accomplish.

Don't max out your weights here; stick with moderate weights and an 8 to 15 rep range.

How to do Machine High Rows:

Adjust the machine seat and chest pad for your body size and hold the handles with an overhand grip.
Then bring your shoulder blades back and down, driving your elbows down and back until you feel a contraction in your upper back and lats.
Slowly return to the starting position and repeat for reps.

5. Rack Pull:

With the rack pull, you pull the barbell starting at either above or below the knee, allowing you to lift more weight. The upper back and lats work hard isometrically to keep your spine neutral, with the erector spinae, glutes, and hamstring extending to add size and strength to your back side.

For strength, aim for 3 to 6 reps, and for muscle gain, stick with 6 to 12.

How to do Rack Pulls:

Set the barbell up above or below the knees, depending on your preference. Assume your deadlift stance, hinge down, and grip the barbell with your preferred grip.
Lift the bar by pushing through the heels, straightening the knees and hips. Retract your shoulder blades until locking out, contracting your glutes to finish.
Lower down to a dead stop and reset and repeat.

6. TRX Row:

The advantage of the TRX row is your can adjust your intensity by moving your feet further away to closer to the anchor point. Plus, you can adjust your grip to train your back muscles from different angles for better muscle development.

The traps, rhomboids, lats, and biceps are all activated. Aim for hypertrophy and endurance with this move, targeting 8 to 20 reps.

How to do the TRX Row:

Grip the TRX handles with your preferred grip and place your feet at an appropriate intensity. Your left foot and right foot should have the heels touching the ground and toes pointing upward.
With your shoulders down and chest up, pull yourself towards the anchor point until the elbows are level with your torso and you feel a muscle contraction in your upper back.
Slowly lower down and reset and repeat.

7. Band Pull Aparts:

Resistance bands are a great piece of equipment to have in your arsenal for moves like pull parts, which are as close to an isolation exercise for the upper back as you can get.

This exercise allows you to train the traps and rhomboids, in addition to the posterior deltoids, with a higher volume. This is a great move for helping to correct poor posture, particularly in the upper back. Endurance is the name of the game with this move, so target 15 or more reps.

How to do Band Pull Aparts:

Hold a looped resistance band shoulder-width apart at shoulder height.
With your chest and shoulders down, pull the band apart while keeping your elbows straight, and feel a contraction in your upper back.
Slowly return to the beginning and repeat for reps.

8. Face Pulls:

The face pull will help add size, strength, and endurance to the posterior deltoid and upper back. In addition, performing the external rotation at the end of the exercise will give you extra juice to your upper back.

How to do the Face Pull:

You can sit, stand, or use a band or cable machine. Hold the rope or band and walk back until your arms are straight.
Get into your preferred stance, and with your shoulders down and chest up, pull the rope/band towards your face and perform a shoulder external rotation.
Slowly return to the starting position and repeat for reps.

6 Best Shoulder Exercises

1. Seated Dumbbell Shoulder Press:

The overhead press is an exceptional shoulder move, and the dumbbell version is no exception. Remaining seated means you take your lower body out of the equation, which drives more action to the working muscles of the deltoids and triceps.

As a result, you'll use less weight than the barbell variation, but you will strengthen imbalances between sides also For strength, aim for 4 to 6 reps and for muscle gains, stick between 6 and 12.

How to do the Dumbbell Shoulder Press:

Hold two dumbbells at shoulder height and sit down on a bench with a straight back.
With your chest up and sitting upright, press the dumbbells overhead until lockout with your biceps by or behind your ears.
Then, slowly lower down back to shoulder height and reset and repeat.

2. Single-Arm Push Press:

shoulder exercise

The single-arm push press uses a lower-body dip to push the dumbbell into the overhead position. The assistance of the lower body allows you to lift more weight for better unilateral strength. You'll work your chest, triceps, the front, side, and back of the deltoids, obliques, quads, and glutes.

This move is best performed in the 6-12 range. Looking for some overhead press variety for your routine? The options are endless, so consider occasionally swapping this one out for an alternative to prevent shoulder workout routine boredom.

How to do the Single-Arm Push Press:

Stand with feet hip-width apart, holding a dumbbell in front of your shoulder.
Engage your lats and core, and with your shoulder down and chest up, dip down into a quarter squat, exploding up. Extend your arm, pressing the dumbbell up until your elbow joint is straight.
Slowly lower the dumbbell to the front of your shoulder; reset and repeat.

3. Overhead Barbell Press:

The overhead barbell press strengthens all three heads of the deltoid muscle, which helps you build bigger, stronger boulder shoulders. In addition, overhead pressing with a barbell allows you to use the most weight, which is necessary for size and strength.

Your chest, triceps, and upper traps also get some love in this exercise. For strength, stick with 3 to 6 reps, and for hypertrophy, 6 to 12 is best.

How to do the Overhead Barbell Press:

With a barbell in the rack at around shoulder height, place your hands just outside your shoulders and unrack the bar.
Your elbows and forearms are vertical, stacked upon each other. Place the barbell on the heel of your palm to help keep your wrist neutral.
Press overhead until lockout and slowly lower down to the starting position.

4. Dumbbell Lateral Raises:

shoulder muscle exercises

The lateral raise allows you to isolate the lateral deltoid, which, when developed, will make your shoulders look bigger and more rounded. Aim for 8 to 15 reps to achieve hypertrophy.

How to do the Dumbbell Lateral Raise:

Either sitting or standing (the choice is yours!), grip a dumbbell in each hand, placing them by your sides. Raise the dumbbells to shoulder height, keeping a slight bend in your elbows.
Slowly lower down by your sides and repeat.

5. Bent-Over Rear Delt Flys:

The bent-over rear delt fly is a good exercise to add muscle to your posterior deltoid and isolate and add muscle to the rhomboids and trapezius. In addition, it strengthens the lower back isometrically because you're in the hinge position throughout the exercise. And the benefits don't end there: It also helps stabilize your rotator cuff muscles in horizontal pressing movements.This move is best used for gaining muscle, meaning 8 to 16 reps works best.

How to do Bent-Over Rear Delt Flys:

With a dumbbell in each hand, hinge at your hips and keep your shoulders down and your chest up.
Then, with a slight bend in each elbow, bring the dumbbell out and up along the side, feeling a contraction in your upper back.
Return to the start; repeat.

6. Front Raise:

The front raise is an isolation exercise for the front deltoids when you want to add some volume and muscle to it. It's best to do this move on a day you're not overhead pressing to avoid overworking your front shoulders. A rep range of 8 to 15 is most effective for the front raise.

How to do the Front Raise:

Standing, hold a pair of dumbbells with an overhand grip. Place them in front of your thighs; raise them to shoulder height.
Slowly lower down, and repeat.

Training Instructions For Workouts

Take note of the rep ranges mentioned above. Some exercises lend themselves to strength and muscle, while others should be used to achieve hypertophy and improve muscle endurance.

In the workouts below, there is a shoulders-focused workout and a back routine. You'll be training both back and shoulders in the same workout, with one taking priority over the other. If you're training back and shoulders twice a week, rotate between A and B workouts.

Or, if you're doing a full-body workout, take a superset or straight set and insert it into your training. Perform 2 to 4 rounds of the supersets and circuits depending on your strength levels and the amount of time you have.

For exercises with a rep range, start at the lower end and work your way to the higher end. Then increase the weight, lower the reps, and work your way up again. Rest a little between exercises and one to two minutes after each superset. If you need longer rest periods, take them.