The best back and shoulder workouts combine compound lifts and isolation moves to build strength, posture, and definition across your entire upper body.
Training these two muscle groups together works because they’re complementary — your shoulders stabilize during back movements, and your back assists in shoulder presses and raises.
Understanding how to train them efficiently can help you develop a balanced “V-taper” physique, improve athletic performance, and reduce shoulder pain from muscle imbalances.
In this guide, we’ll break down 15 of the most effective exercises — from pull-ups to lateral raises — backed by research and expert recommendations.
Why Train Back and Shoulders Together
Your back muscles (lats, traps, rhomboids, erector spinae) and shoulder muscles (deltoids and rotator cuff) are essential for nearly every upper-body movement.
Combining them in a single session helps you:
- Maximize workout efficiency
- Strengthen stabilizer muscles
- Improve posture and reduce injury risk
- Build symmetrical width and definition
According to research published in the Journal of Strength & Conditioning Research, pairing agonist–antagonist exercises such as rows and presses in the same workout promotes balanced development between pushing and pulling muscles — improving overall strength, posture, and injury resilience.
Additional evidence from Behenck et al., 2022 (JSCR) shows that antagonist-paired sets can enhance training efficiency without compromising performance.
The 15 Best Back and Shoulder Workouts
Below are the most effective, science-backed exercises to build back and shoulder strength, improve posture, and enhance upper-body definition.
Alternate between pulling and pressing movements to hit all major muscle groups from multiple angles.
1. Pull-Up (or Assisted Pull-Up)
Muscles Worked: Lats, biceps, rear delts, rhomboids, traps
Why It Works: A classic compound exercise that builds width and overall pulling power by engaging multiple upper-body muscles simultaneously.
How to Do It:
- Grip a pull-up bar with your palms facing away (overhand).
- Start from a dead hang with your arms fully extended.
- Pull your chest toward the bar, leading with your elbows.
- Pause at the top, then lower yourself slowly under control.
Trainer Tip:
If you can’t do a full pull-up yet, use an assisted pull-up machine or loop a resistance band around the bar for support.
Perform negatives (slow lowering) to build strength faster.
2. Lat Pulldown
Muscles Worked: Lats, rear delts, teres major, traps, biceps
Why It Works: Closely replicates the pull-up but allows you to control resistance, ideal for hypertrophy and endurance work.
How to Do It:
- Sit with your thighs under the pad, grip the bar wider than shoulder-width.
- Pull the bar down to your upper chest while keeping your torso upright.
- Squeeze your shoulder blades at the bottom, then slowly return.
Trainer Tip:
Avoid leaning back — keep your spine tall to fully engage the lats and avoid overusing the arms.
3. Barbell Row (Bent-Over Row)
Muscles Worked: Lats, traps, rhomboids, rear delts, erector spinae
Why It Works: One of the best compound moves for total back mass and thickness, engaging both mid and lower traps.
How to Do It:
- Hold a barbell with an overhand grip.
- Bend at your hips until your torso is about 45° to the floor.
- Pull the barbell toward your lower ribs, keeping elbows close.
- Lower it slowly under control.
Trainer Tip:
Don’t round your lower back — maintain a neutral spine throughout.
Use straps only when grip fatigue limits your performance.
4. Single-Arm Dumbbell Row
Muscles Worked: Lats, rhomboids, middle traps, biceps
Why It Works: Unilateral training improves muscle balance and engages the stabilizers of your core.
How to Do It:
- Place one knee and hand on a flat bench, holding a dumbbell in the opposite hand.
- Let your arm hang straight down.
- Pull the weight toward your hip, keeping your torso parallel to the floor.
- Lower slowly until your arm is fully extended.
Trainer Tip:
Don’t twist your torso or jerk the dumbbell — focus on smooth, controlled motion.
5. T-Bar Row
Muscles Worked: Lats, traps, rear delts, rhomboids
Why It Works: Combines the benefits of vertical and horizontal pulling, helping you build both width and density.
How to Do It:
- Stand over a landmine setup with feet shoulder-width apart.
- Grab the handles and keep your chest up.
- Pull the bar toward your chest, squeeze your shoulder blades, then lower slowly.
Trainer Tip:
Use a chest-supported T-bar machine if you want to protect your lower back from strain.
6. Seated Cable Row
Muscles Worked: Mid-back, traps, rhomboids, lats, biceps
Why It Works: Provides continuous tension on the back muscles throughout the entire range of motion.
How to Do It:
- Sit at a cable row station with feet flat and knees slightly bent.
- Grab the handle and pull toward your waist, keeping elbows close.
- Pause and squeeze your back muscles before returning slowly.
Trainer Tip:
Avoid rocking your body — stay upright and controlled for maximum back engagement.
7. Overhead Barbell Press (Military Press)
Muscles Worked: Front and side delts, upper traps, triceps, core
Why It Works: A compound strength-builder that enhances pressing power and shoulder development.
How to Do It:
- Stand tall with the barbell at shoulder height.
- Press it overhead until your arms are straight.
- Slowly lower to the starting position under control.
Trainer Tip:
Brace your core and glutes to prevent excessive back arching.
For shoulder comfort, slightly flare your elbows forward (not straight out).
8. Dumbbell Shoulder Press
Muscles Worked: Front and side delts, triceps, upper traps
Why It Works: Offers a greater range of motion than the barbell press and is gentler on the joints.
How to Do It:
- Sit on a bench or stand with dumbbells at shoulder level.
- Press them overhead until your arms are extended.
- Lower slowly to shoulder height.
Trainer Tip:
Rotate wrists slightly inward to reduce joint stress.
Keep your core tight throughout to stabilize the lift.
9. Arnold Press
Muscles Worked: All three deltoid heads, traps, triceps
Why It Works: The rotational movement activates front, side, and rear delts, giving the shoulders a rounded look.
How to Do It:
- Sit with dumbbells in front of your chest, palms facing you.
- Rotate your wrists outward as you press overhead.
- Reverse the motion to return to the starting position.
Trainer Tip:
Use light-to-moderate weights — prioritize control and smooth rotation over heavy loading.
10. Lateral Raise
Muscles Worked: Side delts, traps, supraspinatus
Why It Works: Creates shoulder width and improves definition by isolating the medial delts.
How to Do It:
- Hold dumbbells at your sides, palms facing in.
- Raise arms to shoulder level with a slight bend at the elbows.
- Lower slowly with control.
Trainer Tip:
Keep your wrists below your elbows to reduce trap dominance and focus on delts.
11. Rear Delt Fly (Reverse Fly)
Muscles Worked: Rear delts, rhomboids, traps
Why It Works: Strengthens the often-neglected rear shoulders and improves posture.
How to Do It:
- Sit on the edge of a bench or hinge at the hips with dumbbells hanging.
- Lift the weights out to the sides in a wide arc.
- Squeeze your shoulder blades, then lower slowly.
Trainer Tip:
Avoid swinging — use a light weight and slow tempo for maximum activation.
12. Face Pull (Cable or Band)
Muscles Worked: Rear delts, traps, rotator cuff, rhomboids
Why It Works: Enhances shoulder health, corrects rounded posture, and strengthens stabilizers.
How to Do It:
- Set a rope attachment at upper-chest height.
- Pull the rope toward your face, leading with your elbows.
- Rotate your arms outward at the end of the motion.
Trainer Tip:
Perform as a warm-up or finisher to balance heavy pressing volume.
Keep the motion slow and deliberate — avoid jerking.
13. Upright Row
Muscles Worked: Traps, delts, biceps
Why It Works: Builds upper-trap thickness and shoulder height when performed correctly.
How to Do It:
- Hold a barbell or cable handle with a shoulder-width grip.
- Pull straight up to mid-chest level, elbows higher than wrists.
- Lower slowly.
Trainer Tip:
Use a wide grip to reduce shoulder impingement risk.
This exercise works best with moderate weight and high control.
14. Dumbbell Shrug
Muscles Worked: Upper traps, levator scapulae, neck stabilizers
Why It Works: Isolates the traps for strength and visual thickness in the upper back.
How to Do It:
- Hold dumbbells at your sides with arms straight.
- Shrug your shoulders upward as high as possible.
- Pause briefly, then lower under control.
Trainer Tip:
Avoid rolling your shoulders — move straight up and down.
Hold the contraction for 1–2 seconds to maximize muscle recruitment.
15. Band External Rotation
Muscles Worked: Rotator cuff (infraspinatus, teres minor)
Why It Works: Strengthens small stabilizer muscles that protect the shoulder joint from injury.
How to Do It:
- Attach a resistance band to a fixed point at elbow height.
- Hold the band with your elbow bent at 90° and pressed against your side.
- Rotate your forearm outward while keeping your elbow still.
- Return slowly to the start.
Trainer Tip:
Keep the movement small and controlled.
This exercise is about stability, not resistance — go light and precise.
Sample Workout Split
| Goal | Exercises | Sets x Reps |
|---|---|---|
| Strength & Power | Barbell Row, Overhead Press, Pull-Ups | 4×6–8 |
| Hypertrophy / Definition | Dumbbell Row, Arnold Press, Lateral Raise | 3×10–12 |
| Stability & Posture | Face Pull, Rear Delt Fly, Band Rotations | 2×15–20 |
Programming Tips
- Train 2–3 times per week, alternating focus (strength vs volume).
- Warm up shoulders and lats before heavy pressing.
- Don’t skip rear delts — they balance the shoulder joint.
- Progressively overload (increase resistance or reps weekly).
- Recover adequately — back and shoulders are stabilizer-heavy muscles.
Benefits of Back & Shoulder Workouts
- Builds the “V-taper” physique
- Improves posture & spinal alignment
- Enhances overhead strength & performance
- Reduces shoulder injury risk
- Increases calorie burn through compound lifts
Common Mistakes to Avoid
- Using momentum instead of muscle tension
- Overtraining front delts (neglecting rear delts)
- Rounding the lower back during rows
- Lifting too heavy without control
Conclusion
Back and shoulder workouts are the foundation of an athletic, balanced upper body.
Focus on proper form, progressive overload, and equal pulling-to-pushing volume for long-term strength and muscle definition.
Start by picking 4–6 of the exercises above, perform them twice a week, and gradually build strength with perfect technique.
FAQs
1. Can I train back and shoulders on the same day?
Yes — they complement each other and can be paired for efficiency and balance.
2. How often should I do back and shoulder workouts?
2–3 sessions weekly, allowing at least 48 hours between for recovery.
3. Should I start with back or shoulders first?
Start with your weaker area or compound lifts (e.g. pull-ups or overhead presses).
4. What’s the best rep range for definition?
8–15 reps with moderate weight and controlled tempo.
5. Do I need machines or can I train at home?
You can build a full back-shoulder routine with dumbbells, resistance bands, or bodyweight.
6. Are upright rows safe?
Yes, if done with a wide grip and light-to-moderate weight.
7. What are the best warm-ups before training?
Arm circles, band pull-aparts, and face pulls prepare your joints for lifting.
References
- Robbins DW, et al. (2010). The effect of an upper-body agonist–antagonist resistance training protocol on volume load and efficiency.
Journal of Strength & Conditioning Research — Demonstrates that pairing pulling and pressing exercises (like rows and presses) in one session enhances balance, efficiency, and strength development. - Ekstrom RA, et al. (2003). Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles.
Journal of Orthopaedic & Sports Physical Therapy (JOSPT) — Classic EMG study identifying which exercises (e.g., shrugs, rows, face pulls) best activate key upper-back and shoulder stabilizers. - Andersen LL, et al. (2008). Muscle activation during selected strength exercises performed with free weights and machines.
Physical Therapy Journal (PTJ) — Compares activation across lateral raises, upright rows, and rows, supporting your selection of shoulder and back exercises for balanced development. - Schoenfeld BJ, et al. (2011). The Upright Row: Implications for Preventing Subacromial Impingement.
Strength & Conditioning Journal (NSCA) — Reviews upright-row mechanics, offering technique cues that align with your “wide grip” and shoulder-safety tips.