Training your back and shoulders together is an efficient way to build a wide, strong upper body. Your back gives you width and thickness, while your shoulders add size and shape. Here are the 10 best exercises and a complete back and shoulder workout.
Quick answer: A good back and shoulder workout includes pull-ups or lat pulldowns, a heavy row, an overhead press, lateral raises and a rear delt exercise. Do 5 to 7 exercises, for 3 sets of 8 to 12 reps, once a week.
Back Exercises
1. Pull-Ups
Builds a wide back.
- Hang from a bar, pull your chest towards it and lower fully.
2. Lat Pulldown
A great alternative to pull-ups.
- Pull the bar to your upper chest, leading with your elbows, and return slowly.
3. Barbell Bent-Over Row
Builds back thickness.
- Hinge to about 45 degrees with a flat back and row the bar to your lower ribs.
4. Seated Cable Row
Works the middle back.
- Pull the handle to your stomach and squeeze your shoulder blades together.
5. Single-Arm Dumbbell Row
Trains each side separately.
- Support yourself on a bench and row the dumbbell to your hip.
Shoulder Exercises
6. Barbell Overhead Press
The best overall shoulder builder.
- Press the bar from shoulder height to overhead, bracing your core.
7. Dumbbell Shoulder Press
Lets each arm work independently.
- Press dumbbells overhead from shoulder height and lower slowly.
8. Lateral Raise
Builds the side delts for wider shoulders.
- Raise light dumbbells out to the sides to shoulder height.
9. Front Raise
Works the front delts. Optional if you already press a lot.
- Raise dumbbells in front of you to shoulder height.
10. Upright Row
Works the side delts and traps. Use a wider grip and stop at chest height if your shoulders feel pinched.
- Pull a barbell or dumbbells up along your body, leading with your elbows.
Complete Back and Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups or Lat Pulldown | 4 | 6 to 10 |
| Barbell Bent-Over Row | 3 | 8 to 10 |
| Barbell Overhead Press | 3 | 6 to 8 |
| Seated Cable Row | 3 | 10 to 12 |
| Lateral Raise | 3 | 12 to 15 |
| Face Pull (rear delts) | 3 | 12 to 15 |
Face pulls aren’t in the list above, but they’re a great addition because they strengthen the rear shoulders, which help balance all the pressing you do.
Frequently Asked Questions
Is it good to train back and shoulders together?
Yes. It’s an efficient pairing for an upper-body day. Do your heaviest back and pressing exercises first while you’re fresh.
How often should I do this workout?
Once a week is ideal, especially if you train chest and arms on other days.
What should I train with back and shoulders?
Many people train chest and arms on one day, back and shoulders on another, and legs on a third.
The Bottom Line
A back and shoulder day builds a wide, strong upper body. Combine pull-ups, rows and overhead presses with lateral raises and rear delt work, keep your form strict, and add weight or reps over time.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
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