A shoulder and back workout are almost as important as a chest workout. If you have shoulder and back problems, such as shoulder pain and shoulder stiffness, then this exercise routine will help relieve these problems and can help improve your overall health.
Shoulder and back workouts can be tough to find, but there are some really good ones. In this article, I will show you eight great shoulder and back exercises you can do daily at home.
Assisted Pull Ups 3 x 10 reps
Assisted machine pull-ups are a great way to increase your strength, mainly if you can’t perform regular pull-ups because of shoulder pain. They’re also safer than regular pull-ups, where users might drop their feet or straddle the bar. It’s a great way to increase your strength and minimize the risk of injury.
Here is how you do this exercise:
- Position yourself under the assisted machine pull-up bar.
- Grab the bar with an overhand grip, and position your feet on the footrests.
- As you pull yourself up, focus on using your back and lat muscles to do the work, and keep your elbows close to your body.
- Pause at the top of the rep, and slowly lower yourself back to the starting position.
Assisted pull-ups are an excellent solution for those struggling with the movement but still want to train the pull-up. It’s also great for bodybuilders looking to improve their shoulder mobility and strength by introducing this compound pulling movement.
Lat Pulldown 3 x 8-12 reps
Lat pulldown is one of the best exercises to work your back, lats, and entire upper back area. It’s a simple compound exercise that uses different parts of your body. It’s essential to perform this exercise correctly, so you don’t hurt yourself or get injured.
To do lat pulldowns:
- Sit down on a lat pulldown machine and grab the bar with an overhand grip.
- Bring the bar down to your chest and then exhale as you pull the bar down to your chin.
- Inhale as you slowly return the bar to the starting position.
- Repeat for the desired number of reps.
Lat Pulldowns are an effective exercise that targets your lat muscles. However, the intensity of the workout depends on your body weight, body strength, and how much resistance you use during the exercise. Add more weight to each set to gain muscle mass and reduce fat levels. This is achieved by putting a plate or stepping on a plate, or using a resistance band.
T-Bar Row 3 x 10 reps
T-Bar rows are a classic exercise that gives you great upper body and core strength. The exercise primarily targets the lats but also works your biceps and abs. This workout routine can make your body toned and ripped without lifting heavy loads while saving time.
Here is how you do this exercise:
- Position the end of a barbell in the corner of the room, and secure it with a heavy dumbbell or some weight plates.
- Load the other end of the bar with plates, and straddle it.
- Bend your torso forward at the hips to about a 45-degree angle to the floor, with arms extended.
- Hook a V-grip handle under the bar, and hold it with both hands.
- Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest.
T-bar rows are a form of horizontal rowing. The exercise works your upper body with your arms, while it primarily also works your abs and back. It is an important compound exercise that can work various muscles with just one movement.
Seated Cable Row 3 x 8-12 reps
The seated cable row is a great exercise to develop your back. It’s one of the best exercises you can do for your lower back. That’s because it helps strengthen several muscles, including latissimus dorsi, teres major and subscapularis, rhomboids, and serratus anterior.
To do seated cable row:
- Attach a straight-bar attachment to a low pulley. Sit down on the bench and place your feet on the footrest.
- Grasp the bar with your hands shoulder-width apart and pull it toward your chest, keeping your back straight and your shoulders down.
- Squeeze your shoulder blades together and hold for a second.
- Slowly return to the starting position.
The seated cable row is a great exercise to develop your back. But like any other exercise, it needs to be performed correctly. And you also have to make sure that you work both your upper and lower back. Give these tips a try, and you’ll feel the difference in your back in no time!
Seated Dumbbell Shoulder Press 3 x 8-12 reps
The seated dumbbell shoulder press is a fantastic exercise that works your shoulders and biceps simultaneously. This variation makes the exercise easier to perform so you can keep your form correct while you lift. The seated dumbbell shoulder press isn’t the most effective chest exercise if you want noticeable results, but it’s the best choice for building the pecs if you’re looking for a less intimidating option.
Here is how you do the dumbbell shoulder press:
- Sit on a bench with a dumbbell in each hand.
- Brace your core and press the dumbbells overhead.
- Lower the dumbbells back to the starting position.
The seated dumbbell shoulder press is a variation of the dumbbell overhead press. This exercise allows you to train your shoulders more, making it more effective for building the deltoid muscles. If you’re looking for an alternative to the standing dumbbell overhead press and you want results, this exercise is worth trying.
Seated Dumbbell Lateral Raises 2 x 20 reps
Seated dumbbell lateral raises are an excellent exercise for the lateral deltoid muscles. They work the smaller fibers of the muscle, which are largely responsible for shoulder extension movement. Seated Dumbbell Lateral Raises are also highly effective isolation exercises for the obliques that can benefit almost anyone. Even healthy low body fat people, who normally do not worry about their core, could benefit from training the lateral side muscles.
To do this exercise:
- Sit on a bench with a weight in each hand, palms facing your thighs.
- Bend your elbows and bring the weights to your shoulders.
- From here, raise your arms to the side until they are parallel to the floor.
- Lower the weights back to the starting position and repeat for desired reps.
Seated Dumbbell Lateral Raises are a movement many trainees have problems with either form or technique. You should get plenty of rest when doing this exercise, and be sure to use the widest range of motion possible. No need to go super heavy here. Try for two sets of 20 reps, and your shoulders will thank you.
Dumbbell Front Raises 2 x 20 reps
A front raise is one of the simplest, most effective, and safest exercises you can perform to strengthen your upper body. Front raises are significant for triceps, biceps, and anyone seeking to build up their rear delts (back) muscles. It’s one of the exercises you should be able to do easily at the beginning of your workout, but it’s a lot harder in the end.
Here is how you do this exercise:
- Start by holding a dumbbell in each hand in front of your thighs, with your palms facing your thighs.
- Keeping your back straight and your core engaged, slowly raise the dumbbells in front of you until they are at shoulder height.
- Pause for a moment, then lower the dumbbells to the starting position.
- Repeat for the desired number of reps.
Dumbbell front raises are a very beneficial exercise to include in your workout regimen because it targets three different muscle groups: triceps, biceps, and rear deltoids. You should aim to do two sets of twenty repetitions each. Start with a light weight and build up as you gain strength.
Rear Delt Cable Flies 3 x 12 reps
The rear delt cable fly is a fantastic compound movement that targets the middle and lower back. The exercise takes advantage of your body’s elasticity and forces production from your core to generate power. This exercise also trains your muscles to work together as you lift upward and extend for the maximum range of motion.
Here is how you do rear delt flies:
- Position yourself at a high-cable pulley, and attach a suitable weight.
- Take hold of the cable handles, one in each hand (cross your body so that the opposite hand is holding the cable to the side of your body), and position yourself in the center of the rack.
- Keep your core tight, back straight, and feet flat on the floor.
- Your arms should be straight out in front of you, just above parallel to the ground. This is the starting position.
- From the starting position, move your arms backward and outward until you have reached full extension.
- Keeping a slight bend in the elbow and your torso remaining stationary, reverse the arms forward and inward as you breathe in.
- Repeat three sets with 12 repetitions
The rear delt cable fly is a versatile exercise that you can use to help build the muscle mass of your upper and middle back. The exercise can be adjusted to suit your needs or capacity and is best performed with both control and power to optimize your results. As always, remember that its good form and proper execution that lead to positive results.
Wrapping It Up
Shoulder and back workouts are a great addition to your everyday fitness routine, as they give you a wide range of motion that can help improve your posture and overall health. If you want to get the most out of this routine, it is important that you keep your form and technique correct. If you’re looking for some great shoulder and back workout exercises that will help improve your pain, then be sure to use these eight exercises in your everyday exercise routine.