A shoulder back workout dumbbell routine is a great way to work the muscles in your back and shoulders. This routine can be done at home with just a few simple pieces of equipment – a set of dumbbells.
This routine involves 12 exercises that target the muscles in your back and shoulders. You will do 3 sets of each exercise, with 10-12 reps per set. You will need to use a weight that is challenging for you, but not so heavy that you can’t complete the reps.
If you are new to weightlifting, start with a weight that is light and work your way up as you get stronger.
1. Seated Row – Sit with a weight in your left hand and your right hand resting on your right thigh. Lean slightly forward and pull the weight to the side of your chest. Pause and then slowly lower the weight.
2. Bent-Over Row – Bend at the waist and hold a weight in your left hand with your right hand hanging down. Pull the weight up to the side of your chest, pause and then slowly lower the weight.
3. Standing Reverse Fly – Stand with feet hip-width apart and hold a weight in each hand with your palms facing your thighs. Raise your arms out to the sides until they are parallel to the floor. Pause and then slowly lower the weights.
4. Seated Rear Delt Raise – Sit with a weight in each hand and your arms at your sides, with your palms facing your thighs. Raise your arms out to the sides until they are parallel to the floor. Pause and then slowly lower the weights.
5. Standing Lateral Raise – Stand with feet hip-width apart and hold a weight in each hand with your palms facing your thighs. Raise your arms out to the sides until they are parallel to the floor. Pause and then slowly lower the weights.
6. Upright Row – Stand with a weight in each hand and your feet shoulder-width apart. With your palms facing your thighs, pull the weights to your chest. Pause and then slowly lower the weights.
7. Reverse Fly – Lie on your back on the floor and hold a weight in each hand with your palms facing the floor. Raise your arms out to the sides until they are parallel to the floor. Pause and then slowly lower the weights.
8. Chest Press – Lie on your back on the floor and hold a weight in each hand with your palms facing your thighs. Press the weights up until they are directly over your chest. Pause and then slowly lower the weights.
9. Seated Chest Press – Sit with a weight in each hand and your arms at your sides, with your palms facing your thighs. Press the weights up until they are directly over your chest. Pause and then slowly lower the weights.
10. Butterfly – Sit with a weight in each hand and your arms at your sides, with your palms facing your thighs. Bring your hands together in front of your chest. Pause and then slowly lower your hands.
11. Triceps Extension – Sit with a weight in each hand and your arms at your sides, with your palms facing your thighs. Extend your arms straight up overhead. Pause and then slowly lower the weights.
12. Skull Crusher – Lie on your back on the floor and hold a weight in each hand with your palms facing your thighs. Extend your arms straight up overhead. Bend your elbows and lower the weights towards your forehead. Pause and then slowly raise the weights.
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Is it OK to workout back and shoulders together?
Working out your back and shoulders together can be an effective way to build muscle and strength. However, there are a few things you should keep in mind to make sure you’re getting the most out of your workout.
First, it’s important to make sure you’re using the right exercises. Exercises that work both your back and shoulders, such as dumbbell rows and shoulder presses, are a good place to start.
You should also make sure you’re using the right weight. If you’re using too much weight, you’ll end up fatiguing your back muscles before you’ve had a chance to work your shoulders. On the other hand, if you’re using too little weight, you won’t be able to get the most out of your shoulder workout.
Finally, make sure you’re taking enough rest between sets. If you’re working both your back and shoulders, you’ll need more rest than if you were only working your back. Taking enough rest will help you avoid injuring your back or shoulders.
Ultimately, whether or not you work out your back and shoulders together depends on your individual goals and abilities. If you’re looking to build muscle and strength, working out your back and shoulders together can be a great way to achieve those goals.
Can you workout your back with dumbbells?
Can you workout your back with dumbbells?
Yes you can! Dumbbells are a great way to target your back muscles and can help you to tone and strengthen them. There are a few different exercises that you can do with dumbbells to work your back, and below we will outline three of the best ones.
1. Seated Row
This is a great exercise for working the muscles of your upper back. To do the seated row, you will need to sit with a weight bench in front of you and place a weight dumbbell on the floor next to you. Then, reach down and pick up the dumbbell with your left hand and hold it by your side. Sit up tall and pull the weight up towards your chest, keeping your back pressed firmly against the bench. Hold for a few seconds, and then slowly lower the weight back to the starting position. Repeat with your right hand.
2. Deadlift
The deadlift is a great exercise for working the muscles of your lower back. To do the deadlift, you will need to stand with a weight bench in front of you and place a weight dumbbell on the floor next to you. Then, reach down and pick up the dumbbell with your left hand and stand up tall. Keep your back pressed firmly against the bench and your knees slightly bent. Bend at your hips and slowly lower the weight towards the floor, keeping your back straight. Once the weight is close to the floor, use your glutes and hamstrings to lift the weight back up to the starting position. Repeat with your right hand.
3. Reverse Fly
The reverse fly is a great exercise for working the muscles of your middle back. To do the reverse fly, you will need to stand with a weight bench in front of you and place a weight dumbbell on the floor next to you. Then, reach down and pick up the dumbbell with your left hand and stand up tall. Keep your back pressed firmly against the bench and your knees slightly bent. Bend at your hips and slowly lower the weight towards the floor, keeping your back straight. Once the weight is close to the floor, use your glutes and hamstrings to lift the weight back up to the starting position. Repeat with your right hand.
How do I target my shoulders with dumbbells?
One of the best exercises for targeting the shoulders is the shoulder press with dumbbells. This exercise can be done while seated or standing.
To do the shoulder press while seated, sit with a straight back and hold a dumbbell in each hand with your palms facing forward. Bring the weights to shoulder height and press them straight up.
To do the shoulder press while standing, hold a dumbbell in each hand with your palms facing forward. Bring the weights to shoulder height and press them straight up.
Be sure to keep your back straight and your core engaged throughout the exercise. Don’t let your shoulders round forward.
To make the exercise more challenging, you can raise the dumbbells to a higher position before pressing them up. You can also do a side raise by lifting the weights to the side, rather than straight up.
What exercises work the back shoulder?
The shoulder is a ball-and-socket joint that allows for a large range of motion in the arm. The shoulder joint is made up of three bones: the humerus, the scapula, and the clavicle. The shoulder muscles are responsible for moving the shoulder joint and are classified as either anterior or posterior muscles.
The anterior muscles are responsible for moving the shoulder forward and include the pectoralis major, the deltoid, and the biceps brachii. The posterior muscles are responsible for moving the shoulder backward and include the trapezius, the latissimus dorsi, and the rhomboid major and minor.
The exercises that work the back shoulder muscles are the same exercises that work the muscles of the back. The latissimus dorsi, the trapezius, and the rhomboid major and minor are all muscles of the back. The exercises that work these muscles include the lat pulldown, the seated row, and the reverse fly.
The lat pulldown is a weight-training exercise that works the latissimus dorsi, the trapezius, and the biceps brachii. The exercise is performed by sitting down at a lat pulldown machine and grasping the bar with an overhand grip. The bar is then pulled down to the chest, and the arms are then extended to the starting position.
The seated row is a weight-training exercise that works the latissimus dorsi, the trapezius, and the biceps brachii. The exercise is performed by sitting down at a seated row machine and grasping the handles with an overhand grip. The back is then arched, the chest is pulled forward, and the elbows are pulled back. The arms are then extended to the starting position.
The reverse fly is a weight-training exercise that works the latissimus dorsi, the trapezius, and the rhomboid major and minor. The exercise is performed by standing with a weight in each hand and holding the weights at arm’s length by the sides. The arms are then slowly raised to the sides until they are parallel to the floor. The arms are then lowered to the starting position.
Are shrugs shoulders or back?
Are shrugs shoulders or back? This is a common question that people have when they are working out or trying to improve their overall fitness. The answer is that shrugs are a combination of both the shoulder and back muscles.
Shrugs are a type of exercise that work the trapezius muscles. These are the large muscles that run along the top of the back and shoulders. The trapezius muscles are responsible for a number of different actions, including elevating the shoulders, retracting the scapula, and rotating the shoulder blades.
The trapezius muscles are worked when you shrug your shoulders. When you shrug, you are contracting the muscles in your upper back and shoulders. This causes your shoulders to elevate and your scapula to retract.
The trapezius muscles are also worked when you do back exercises. When you do a back exercise, you are contracting the muscles in your upper back and shoulders. This causes your shoulders to elevate and your scapula to retract.
So, are shrugs shoulders or back? Shrugs are a combination of both the shoulder and back muscles.
Is traps back or shoulder?
Is traps back or shoulder? This is a question that has been asked by many people, and there is no one answer that fits everyone. In general, traps are back, and shoulder is front. However, there are many variations to this, and it is important to know your own anatomy to determine which muscles are working when you lift weights.
The trapezius muscles are located in the upper back, and they are responsible for moving the shoulder blades (scapulae) and helping to lift the arms. The traps are divided into three parts: the upper, middle, and lower traps. The upper traps are the most visible, and they are located at the top of the muscle group. The middle traps are located in the middle of the group, and the lower traps are located at the bottom.
The shoulder muscles are located in the front of the body, and they are responsible for moving the arms and shoulders. The shoulder muscles are divided into three parts: the anterior (front), lateral (side), and posterior (back) deltoids. The anterior deltoids are the most visible, and they are located in the front of the shoulder. The lateral deltoids are located on the side of the shoulder, and the posterior deltoids are located in the back of the shoulder.
So, is traps back or shoulder? In general, traps are back and shoulder is front. However, there are many variations to this, and it is important to know your own anatomy to determine which muscles are working when you lift weights.
Are shrugs back or shoulders?
Whether you’re at the gym or in the comfort of your own home, there’s a good chance you’ve done at least one shoulder shrug workout in your life. And if you’re like most people, you might be wondering if shoulder shrugs are even effective.
Well, wonder no more. The answer is yes, shoulder shrugs are definitely effective – but only if you do them the right way.
In this article, we’ll discuss what shoulder shrugs are, how to do them properly, and the benefits they offer. Plus, we’ll dispel a few myths about shoulder shrugs along the way.
So, are shrugs back or shoulders? The answer is both! Keep reading to find out more.
What Are Shrugs?
Shrugs are a type of weightlifting exercise that targets the shoulders and upper back. They’re basically a combination of a shoulder raise and a back extension, and they’re a great way to strengthen and tone these areas.
How to Do Them
The best way to do shoulder shrugs is with a weightlifting belt and weight plates. Here’s how to do them:
1. Place a weightlifting belt around your waist and attach weight plates to each side.
2. Stand with your feet shoulder-width apart and hold the weights at your sides.
3. Inhale and raise your shoulders as high as you can.
4. Exhale and lower your shoulders.
5. Repeat for 12-15 reps.
Benefits of Shrugs
Shrugs offer a number of benefits, including:
1. Toning and strengthening the shoulders and upper back.
2. Improving posture.
3. Reducing the risk of injury.
4. Increasing strength and power.
5. Improving shoulder range of motion.
6. Increasing muscle mass.
7. Reducing stress and anxiety.
Myths About Shrugs
There are a few myths about shoulder shrugs that we’d like to dispel. Here are the most common ones:
1. Shrugs are only for bodybuilders.
False – shrugs are for everyone, regardless of fitness level.
2. Shrugs are only for men.
False – shrugs are for both men and women.
3. Shrugs are dangerous.
False – when done correctly, shoulder shrugs are safe and effective.
4. Shrugs will make you bulky.
False – shrugs will not make you bulky, but they will help you tone and strengthen your shoulders and upper back.
So, are shrugs back or shoulders? The answer is both! Shrugs are a great way to tone and strengthen your upper back and shoulders, and they offer a number of other benefits as well.