Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Grouping the back and shoulders together may not be the most common muscle pairing, but when done correctly, it is highly effective. This is largely due to the back being a larger pulling muscle and the shoulders a smaller pushing muscle.
Since the exercises target different movements, pairing them together won't affect your recovery time. This means you can push harder with shorter rests and even get in and out of the gym faster by grouping them in a superset or circuit-style routine.
We're about to show you the best muscle and strength-building back and shoulders workout, programming tips, and directions on how to perform each exercise.
Table of Contents:
- Best Back And Shoulders Workout
- Programming Tips & Strategies For Your Shoulders & Back Workout
- Back & Shoulder Muscle Anatomy
- Best Back & Shoulder Exercises
THE BEST BACK AND SHOULDER WORKOUT ROUTINE
I've put together a back and shoulder routine focused on shoulder growth and another on back growth. Before following this program, step one is to determine whether growing your back or shoulders is your top priority. Both will get worked in either routine, but each emphasizes one of the muscle groups more.
Pick the one that best aligns with your goals. Ideally, you could start with one, run it for 6-10 weeks, and then switch to the other.
Once you decide which focus you're going to start with, you'll notice there are two different workouts, Session A and Session B. Step two is deciding whether you're going to perform one or two back and shoulder workouts each week.
I recommend performing them both in the same week (allowing for 24-72 hours of rest between sessions), but after the workout, I'll talk about some other programming options you have as well.
Workout A: Shoulder-Focused Strength Workout
Start with your strength exercise in this shoulders and back workout, resting 2-3 minutes between each set. Rest another minute or two before beginning the circuit.
Strength Exercise:
- Barbell Overhead Press: 4-6 reps x 3-5 sets (2-3 minutes rest)
Circuit (Repeat 2-4 Times):
- Dumbbell Lateral Raises: 8-15 reps (20-30 seconds rest)
- Renegade Row: 8-12 reps (20-30 seconds rest)
- Front Raise: 8-12 reps (20-30 seconds rest)
- Rear Delt Flyes: 12-15 reps (20-30 seconds rest)
Workout B:
Start with your strength exercise, resting 2-3 minutes between each set. Rest another minute or two before beginning the circuit.
Strength Exercise:
- Seated Dumbbell Overhead Press: 6-12 reps x 3-5 sets (2-3 minutes rest)
Circuit (Repeat 2-4 Times):
- Dumbbell Lateral Raise: 12-15 reps (20-30 seconds rest)
- Band Pull Apart: 15+ reps (20-30 seconds rest)
- Single Arm Push Press: 6-12/side (20-30 seconds rest)
- TRX Row: 12-15 reps (20-30 seconds rest)
Workout A: Back-Focused Strength Workout
You'll begin with your strength exercise in this shoulders and back workout, resting 2-3 minutes between each set. Rest another minute or two before starting this circuit.
Strength Exercise:
- Rack Pulls: 3-5 sets x 4-6 reps (2-3 minutes rest)
Circuit (Repeat 2-4 Times):
- Machine High Rows: 8-12 reps (20-30 seconds rest)
- Face Pulls: 12-15 reps (20-30 seconds rest)
- Seated Dumbbell Shoulder Raise: 12 reps (20-30 seconds rest)
- Renegade Row: 8-12 reps (20-30 seconds rest)
Workout B:
This back workout features two exercises before getting into the workout. To target strength with these, lift heavier, sticking to the 6-7 rep range. For hypertrophy, the 8-12 rep range is best.
Perform each pull-up set, followed by each barbell row set, and then move on to the circuit.
Strength/Hypertrophy Exercises:
- Pull Ups: 6-12 reps x 3-4 sets (2-3 minutes rest)
- Barbell Bent Over Row: 6-12 reps x 3-4 sets (2-3 minutes rest)
Circuit (Repeat 2-3 times):
- Dumbbell Lateral Raise: 8-15 reps (20-30 seconds rest)
- Band Pull Apart: 15 reps (20-30 seconds rest)
- TRX Row: 15-20 reps (20-30 seconds rest)
- Front Raise: 12 reps (20-30 seconds rest)
About The Workout: Programming Tips
With these programs, 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. A benefit of pairing back and shoulder exercises is it allows you to train each muscle group more than once a week, which research shows is superior for muscle gain1.
Or, if you're doing a full-body workout, select one of the training sessions to use once a week. Swap in the new one when you need some variety.
For exercises with a rep range, utilize progressive overload by starting at the lower end and working 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.
Strategies For Creating Back and Shoulder Workouts
Exercises that directly target the back and shoulders are generally different movements, like the front raise or a pull-up variation. This is one reason why pairing back and shoulder exercises together works. 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 back exercises first. One way to do this is by utilizing supersets. Place the body part you're prioritizing as the first exercise in the superset, paired with another move that targets the second body part.
For example, if your main goal is shoulder gains, you can group the shoulder press and face pull together into one superset, placing the shoulder press 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.
Another strategy for these muscle groups is the one we followed in the above routines, which is prioritizing one compound movement emphasizing the muscle you're trying to grow, followed by a circuit of accessory exercises targeting your other muscle.
Additional Routines To Pair With Your Back & Shoulders Workout
If you're pairing back and shoulders together, you'll need a few other routines each week to ensure you're hitting every muscle group. First, it's important to know that you will also be working your biceps anytime you are performing back exercises. Similarly, every time you perform a chest routine, your triceps are activated.
Since both your biceps and triceps will be getting worked (as long as you have a back and chest workout in your weekly routine), I suggest picking one of the following workouts (based on the arm muscle you'd like to focus on growing).
- For more triceps volume: Chest & Triceps Workout
- For more biceps volume: Chest & Biceps Workout
In addition, you'll need this Ultimate Leg Workout. To work each muscle group twice weekly, you'll follow a 6-Day Split. To work each muscle group once, you'll follow a 3-day split.
You can also pick a muscle group to focus on growing and work that muscle twice, while working the others once weekly. For example, if you want to focus on your back and shoulders for a 6-week cycle, follow a 4-day split, training the back and shoulders twice weekly, the chest and biceps or triceps once weekly, and legs once per week.
At the end of the 6-weeks, pick a different muscle group to focus on building muscle mass.
Anatomy And Function of Back & Shoulders
If you don't need a brief anatomy lesson on your back and shoulders, keep scrolling to learn how to perform the exercises we included in the above workouts.
Back Muscles:
The back involves major muscle groups that help with movements primarily involving the shoulder and spine.
The main muscle groups of the back are:
- Latissimus Dorsi
- Erector Spinae Muscles
- Rhomboids
- Trapezius
Shoulder Muscles:
The deltoids, otherwise known as the shoulders, are triangular-shaped muscles of the upper body made up of three separate heads.
The three shoulder heads are:
- Anterior (Front) Delt
- Lateral (Side) Delt
- Posterior (Rear) Delt
Best Exercises for Back and Shoulders
The best exercises for a shoulder and back workout are compound ones that target both muscle groups and involve large movements and ranges of motion. These types of exercises enable you to add size and strength while improving their function and performance.
The best back and shoulder exercises are:
- Pull Ups
- Barbell Bent-Over Row
- Renegade Row
- Machine High Row
- Rack Pull
- TRX Row
- Band Pull Aparts
- Face Pulls
- Seated Dumbbell Shoulder Press
- Single-Arm Push Press
- Overhead Barbell Press
- Dumbbell Lateral Raises
- Bent-Over Rear Delt Flys
- Front Raise
8 Best Back Exercises
Let's go over the best muscle-building back muscles first.
1. Pull-ups:
Pull-ups (and chin-ups) are the ultimate vertical pulling exercise and essential for shoulders and back workouts. 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.
When programming your shoulders and back routines, 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, with feet shoulder width apart, 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
Here are the 6 best exercises for your shoulders.
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:
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:
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.
Let’s grow your back and shoulders!
Remember, when training for size and strength for the back and shoulders, it's better to focus on building mass for just one. For the other muscle, use higher reps so you’re fatiguing your muscles without cutting into your recovery. You can alternate between back and shoulder strength and size for the best of both weight-lifting worlds.
And then you'll be ready for flex-time.
Pair this routine with a Chest & Triceps Workout and our Ultimate Leg Workout!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 2016. doi:https://doi.org/10.1007/s40279-016-0543-8
Garett Reid
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