Back and Shoulder Superset Workout Routine (7 Exercises)

Whether you’re aiming to gain strength in your back and shoulders or simply want to tone up your arms, several exercises can help you. Now, do you want to tone your back and shoulders in an effective way? The superset workout routine is one of the most effective ways to do this. A superset workout routine can be done using either weights or body weights. This type of workout involves doing two exercises back-to-back with no rest in between. It is designed to target both the back and shoulders simultaneously, in order to maximize muscle growth and strength. In this article we will be discussing the benefits of a back and shoulder superset workout routine and an overview of the workout routine.

A good back and shoulder superset workout routine includes exercises that target the three largest muscle groups in the body and the smaller but mighty deltoids. Unlike other exercises, back and shoulder workouts target all deltoids, including the anterior (front) and lateral (side) deltoids. A good back and shoulder workout also warms up your shoulders. Lastly, warm up with lat pulldowns and ramp-up sets of shoulder rolls.

In this post, we’ll cover-

Dumbbell overhead press
Dumbbell rowing
Dumbbell shrugs
Lateral raises

Table of Contents

What is the best time for back and shoulders workouts?

The best time to do a back and shoulder superset workout routine is during your day when you’re most energetic. By using weights and different exercises, you’ll be able to train both muscle groups simultaneously without adversely affecting each other’s recovery. You can also start your routine with your shoulders and move on to the back.

Strength Training for the workouts

Regardless of the exercise you’re doing, training your shoulders and back simultaneously is safe and highly beneficial. Olympic weightlifters, bodybuilders, and powerlifters train their shoulders and back muscles together. There’s also some overlap in smaller muscle groups involved in training your shoulders and back.

Keep your grip close to the weight when performing shoulder exercises to get good contractions on every rep. Try to keep the weights fairly heavy. You should aim for at least eight repetitions per set. If you feel fatigued, you can continue with two sets and take a short break before moving on to the other side of your body.

4 Best Back And Shoulders Workouts

A back and shoulder superset is a great way to work both of these muscle groups at the same time. You can alternate between exercises that focus on the back and those that focus on the shoulders, or you can do one set of each and then move on to the next muscle group.

Some effective exercises to include in a back and shoulder superset are:

1. Dumbbell overhead press

A dumbbell overhead press is another great exercise that can be done at home. To begin, stand with your feet shoulder-width apart. Bend your elbows and hold them slightly bent. Ensure you’re bracing your core with each repetition. Once you’ve done a few repetitions, switch to a dumbbell overhead press.

2. Dumbbell rowing

One of the best exercises for building back and shoulder muscles is rowing with dumbbells. Dumbbell rowing can be done with barbells, dumbbells, or machines. It targets your back, arms, and rear shoulder muscles. You can also use a back extension machine that targets your hamstrings and glutes. Back extensions also strengthen the posterior chain. A back and shoulder superset workout routine should incorporate rowing if you’re serious about getting a big, sculpted back and shoulders.

3. Dumbbell shrugs

Dumbbell shrugs are another great exercise for building your back and shoulders. It’s also a great finishing exercise. You can perform this exercise with dumbbells or a barbell. Ensure you’re doing it with good form, and don’t use too much weight. If you’re having problems doing shrugs, you’ll probably need a different exercise to target these muscles.

4. Lateral raises

Lateral raises work the deltoid muscle. With this exercise, you won’t be able to lift much weight, but it will give your shoulders a defined look. When you perform lateral raises, hold the dumbbells with a neutral grip and slightly bend your elbows.

Exercises that work different muscle groups

There are many different ways to do supersets. You can do two exercises that work the same muscle group, or two exercises that work different muscle groups. Below are three different back and shoulder superset workouts.

Workout – 1

1a. Dumbbell rows – 10 reps

1b. Dumbbell shoulder press – 10 reps

Rest for 60 seconds and repeat the superset three more times.

Workout – 2

1a. Pull-ups – 10 reps

1b. Lateral raises – 10 reps

Repeat for 60 seconds as well as the superset three more times

Workout – 3

1a. Seated rows – 10 reps

1b. Upright rows – 10 reps

Rest for 60 seconds and repeat the superset three more times.

Doing supersets is a way to save time and get a great workout. Back and shoulder supersets are a great way to work these two areas of the body. Try the three workouts above and see which one works best for you.

Benefit of back and shoulder superset workout routines

One of the benefits of supersetting different muscle groups is that it can help to avoid boredom. Working the same muscle group over and over again can become quite tedious. By mixing things up and working different muscle groups together, you can keep your workouts interesting and prevent yourself from getting too bored.

A back and shoulder superset workout routine is a proven to increase your intensity and burn calories while developing strength and tone in the shoulders. If you’re serious about improving your overall fitness level, a back and shoulder superset workout routine can help you reach your goals faster. It is a complete body workout that will challenge your muscles and burn fat.

Another benefit of back and shoulder superset workout routines is that they can help you to save time. If you are short on time, then working two different muscle groups at the same time can be a great way to get a lot of work done in a short amount of time.

Key to Getting Better Result

The key to getting the most out of this technique is to do as many reps as possible and avoid resting between exercises. This way, your muscles will grow stronger, and you will spend less time doing rest.