Best 5 Back And Shoulder Exercises:

Exercises for Back Muscle-Building:

Back Workouts Will Fix Your Posture.
Back Workouts Will Reduce Your Risk of Injury.
Back Workouts Will Boost Your Bigger Lifts.
Back Workouts Will Help Develop Your V-Shape Physique.
Back Workouts Will Reduce Lower-Back Pain.

1. Kettle bell Swings :-

KB swings aren’t just for CrossFit zealots. Far from it. Working your back’s posterior chain, kettlebell swings are also devilishly effective for building a stronger core, which will help take weight away from your lower back. Start with a lighter weight, get used to form and progress slowly.

How: Place a kettlebell a couple of feet in front of you. Stand with your feet slightly wider than shoulder-width apart and bend your knees to lean forward and grab the handle with both hands. With your back flat, engage your lats to pull the weight between your legs (be careful with how deep you swing) then drive your hips forward and explosively pull the kettlebell up to shoulder height with your arms straight in front of you. Return to the start position and repeat without pauses.

2. Dumbbell Deadlift:-

The true king of compound movements, the barbell deadlift is a full-body move — building stronger legs, back, shoulders and arms. Its place in your next back workout is well deserved — as you work through the full range of motion, your upper-back muscles (rhomboids, traps, rear delts and lats) are firing away helping to keep your torso straight, while preventing your back from rounding and causing injury.

How: Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

3. Pull-Up:-

If you want a V-shape physique — you do, that’s why you’re here — then there’s no avoiding pull-ups. Targeting your lats directly, you’ll gain a wider frame and will appear slimmer. Plus, you’ll get major gym kudos once your chin goes above that bar.

How: Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

4. Dumbbell Single Arm Row:-

Another great move for your lats, the dumbbell single arm row works both sides of your body and helps you focus (and fix) weaker spots by smashing through strength imbalances on either side. A handy tip: don't let your shoulder drop at the bottom of the movement. Lock your torso to ensure your back lifts the weight, not your arm.

How: Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.

5. Inverted Row:-

Suitable for those struggling with pull-ups and chin-ups, the inverted row is surprisingly difficult. Smoking your back and your arms, you can progress or regress the move by re-arranging where your feet.

How: Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.

Exercises for Build Bigger Shoulder :

1.Arnold press:-

Sets: 3

Reps: 6

Rest: 60 secs

Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.

2.Seated dumbbell shoulder press:-

Sets: 3

Reps: 6

Rest: 60 secs

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

3.Two arm dumbbell upright row:-

Sets: 3

Reps: 8

Rest: 60 secs

Hold a dumbbell in each hand, resting in front of your thigh. Lift the dumbbells vertically until they're in line with your collar bone, with your elbow pointing towards the ceiling. Lower the dumbbell back down and repeat.

4.Lateral raise:-

Use lighter weights for the raise techniques than the shoulder press.

Sets: 3

Reps: 10

Rest: 60 secs

Pick a couple of dumbbells and stand with them by your sides, palms facing your body. Keeping your upper body still – that means no swinging – lift the dumbbells out to your side with a slight bend at your elbows. Lift until your arms are parallel to the floor then slowly lower to the start position.

5.Single dumbbell front raise:-

Sets: 3

Reps: 10

Rest: 60 secs

Hold the end of a dumbbell with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended, then lower it back down and repeat.