Get Bigger Shoulders, More Back Muscle With These Exercises
Q: I’m just wondering what are some good exercises to do to build up your shoulders and back? Are there better exercise machines to use then others? What kinds of dumbbell exercises can you do as well?
I’m also wondering what are some good meals to make to help me stay healthy and gain muscle. I’ve been eating a lot of proteins and drinking about 2-3 protein shakes a day.
A: About the protein, keep doing that. I don’t want to say go vegetarian, but the more naturally you eat, the better. If it comes in a box or can, stay away from it.
You don’t need a gym or exercise machines to do shoulder and back workouts. All you need is a set of Bodylastics resistance bands and then come join us for: free workouts. Watch the workout show called Chiseled. Signup is free. Here are some of the exercises you’ll be doing.
Lateral Raise
Standing Forward Shoulder Press
Shrugs
Standing Front Shoulder Raise
Bench Internal Rotation
Seated Shoulder Press
Seated Front Shoulder Raise
Standing Upright Rows
Seated Rear Shoulder Pull
Rotator Cuff Side Pull
Alternating One Arm Back Row
Good Mornings
Side Lat Extension
Standing Forward Lat Extension
One Arm Kneeling Lat Pull
Seated Floor Back Row
Stability Ball/Seated Reverse Lat Extension
Laying On Floor Back Row
Seated Floor Back Extension
Standing Upper Back Row
2 Responses to Get Bigger Shoulders, More Back Muscle With These Exercises
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Military press and dumbbell overhead press are great for putting mass on the shoulders.
As far as the back is concerned, do pullups in order to build width to your back, which will give you that V taper that bodybuilders have. Pull-ups are a must if you want to build a great back.
Include deadlifts and barbell rows in your back routine, deadlift is a great overall mass builder, while barbell row is also great for putting mass and developing thickness in the lats.
I personally love wide grip overhand pull ups for lat building, they give you a lot of useful strength but remember a pull up is all the way to the bottom (without locking out elbows) and touch your chin onto the bar, stay tight and strong all the way through the exercise. Russian special forces train pull ups by touching their necks to the bar to ensure no cheating but this can be very hard for a newbie. Remember to stretch your lats out after training to help increase size.