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Comprehensive exercises for shoulder and back muscles
Last reviewed: 04.07.2025
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Get the best results from your exercise program without lifting extra weight. This upper body workout simply adds a few new moves to classic exercises to help you achieve amazing results. It’s a great workout for your chest, shoulders, back, and arms. For even better results, perform the exercises 3 days a week with at least one day off.
- Bent-over row
Lie face down on a bench set at a 45-degree angle. Hold the dumbbells at arm's length, palms facing each other. Raise the weights up until your elbows are higher than your body. Raise your elbows out to the sides and lower the dumbbells, palms facing back. Return your arms to the starting position and perform 8-10 reps.
- Dumbbell bench press
Lie on a bench, holding dumbbells at the sides of your chest, palms facing each other. Press the dumbbells up and rotate your wrists so that your thumbs meet at the top of the movement. Pause, then reverse the movement. Do 8-10 reps.
- Alternating Arm Pulldown
Hold the dumbbells at arm's length in front of your thighs, palms facing you. Raise the dumbbells toward your chest. Keep one hand at your chest and lower the other arm until your arm is fully extended and then raise it back up. Repeat with the other arm. That's one rep; do 6-8 reps.
- Alternating Overhead Triceps Extension/Biceps Curls
Take dumbbells in your hands. Hold one hand in front of your hips (palm facing forward) and place the other behind your head. Raise the bottom dumbbell to your shoulder, while using your triceps to lift the second dumbbell over your head. Hold this position, lower the dumbbells and do 6-8 reps.
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