The most prominent muscle group of the upper body is, of course, the shoulder and back muscles. In this article, we will use shoulder exercises for a larger and magnificent body structure. best back shoulder exerciseswe have compiled for you. It is not a dream to have a stronger shoulder and back structure thanks to back shoulder fitness exercises. It is very important at this point to include back shoulder exercises in your own fitness program. In this article, we will talk about 5 different names of back shoulder movements that will help you achieve a wider shoulder size. Let's start!
The Best Back Shoulder Fitness Moves
Before we start describing the exercises, let's understand the basics of working the back and shoulders. The posterior shoulders, also known as the posterior deltoids, are located behind the shoulder joint. These muscles play a vital role in a variety of upper body movements, including pulling and lifting. Strengthening the rear shoulders not only improves your posture, but also helps prevent injuries and supports overall upper body stability. Now let's list the best fitness moves that work the muscle groups that target the back shoulders. In the meantime, remember that doing the movement you love will contribute to your development. What you like to do below at least 3 back shoulder movements Don't forget to include it in your fitness program! You can also read our article for shoulder movements that target all shoulder muscles in general: Best Shoulder Exercises for Men & Women!
1. Dumbbell Bent-Over Rows Workout
One of the most effective back shoulder and back exercises is Dumbbell Bent-Over Rows. This exercise targets the back shoulders, lats, and upper back muscles.
How to Do Dumbbell Bent-Over Rows
- Stand with your feet shoulder-width apart and hold a dumbbell or barbell in your hands.
- Bend your knees slightly and bend your upper body forward, bringing your hips outward.
- Keep your back straight and engage your core.
- Pull the dumbbells or barbell toward your chest, squeezing your shoulder blades together.
- Lower the dumbbells in a controlled manner and do 3 sets of 10 repetitions.
2. Reverse Fly Exercise
The Reverse Fly is one of the best exercises to target the back shoulder muscles! You can also do this with the machine using dumbbells or resistance bands.
How to Reverse Fly?
- Stand with your feet shoulder-width apart and sit on the machine.
- Bend your knees slightly and take your hips out slightly, keeping your back straight.
- Push your arms back as far as you can.
- Move forward again and do 4 sets of 12 repetitions.
3. Face Pulls – Back Shoulder Exercise
Also known as the face pull rope pull, this exercise is great for targeting the back shoulders and improving shoulder mobility. You can use a cable machine or resistance band for this exercise.
How to Make Face Pulls?
- Attach a rope handle to the chest-height cable machine.
- Stand facing the cable machine and grab hold of the rope at the top.
- Take a step back by creating tension in the cable.
- Pull the rope towards your face while squeezing your back shoulders.
- Return to the starting position and do 3 sets of 10 repetitions.
4. Barbell Up-Right Row Workout
The barbell upright row movement that we recommend you do while standing targets the back muscles of the shoulder, trapezius and upper back. You can perform this exercise as follows.
How to Do Barbell Up-Right Row
- Stand with your feet shoulder-width apart and hold the long bar.
- Start with the dumbbells in front of your thighs, palms facing your body.
- Keeping the bar close to your body, lift it towards your chin.
- Lower down again and repeat 3 times in 12 sets.
5. Bent-Over Lateral Raise
The Bent-Over Lateral Raise movement is a variation of the traditional reverse flye that places more emphasis on the rear shoulders. Here's how to do the move.
How is Bent-Over Lateral Raise Done?
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge your hips by tilting your upper body forward.
- Start with your arms hanging straight down, palms facing each other.
- Raise your arms to the sides and form a “T” shape with your body.
- Squeeze your back shoulders at the top of the movement, lower your arms back down. Continue with 3 sets of 10 repetitions.
In our back shoulder exercises article, we told you how to do the 5 most effective back shoulder exercises. For all other fitness moves training You can visit our category. We wish you good sports.
