5 Shoulders Exercises for Advanced Back Training Workouts

 

10 MIN BACK WORKOUT upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif

Video taken from the channel: Pamela Reif


 

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5 Upper Back Exercises for Advanced Gains #1 Landmine Row The landmine device is a piece of equipment that is quickly becoming a staple in most gyms. it’s simply a. 10 of the Best Upper Back Exercises You Can Do at Home. If you can’t make your way to the gym for an upper back workout, don’t stress.

You can easily build up your upper back strength at home with little to no equipment. A resistance band and pair of dumbbells allows you to do a variety of upper back exercises to shred your muscles. Best Back Exercises Strength Athletes. Movements such as the squat, deadlift, overhead press and jerk, bench press, and the Olympic lifts, ALL require back strength, postural control and.

Upper Back Exercises for Strength 1. Barbell Row. Not only does this exercise strengthen your upper back, shoulders, biceps and grip, it’s the perfect accessory exercise. The Best Back and Biceps Workouts. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. Select whichever one(s) accommodates your individual fitness level and/or equipment setup.

The workouts are meant to provide a basic template to illustrate the PPP concept; you can insert whichever exercises you want into the template as long as you follow the PPP. So since we identified what we think are some of the best upper back exercises you can perform to fully develop your upper back, let’s put these into a workout! Back day workout A. 1. Lat pulldowns/pullups – 3 sets x 5-8 reps. 2. Dumbbell seal rows – 3 sets x 8-10 reps.

3. Seated rear delt lateral raises – 3 sets x 10-12 reps. 4. Standing cable external rotations – 3 sets x 12-15 reps. Back day workout B. 1.

In this article I will discuss the anatomy of the back, its function, location in the body, and some exercises for each area of the back. Finally I will include five of my favorite workout programs to help turn your tiny back into massive slabs of muscle. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. On my 5-25 Upper Body Workout I do the 5 exercises shown in this blog. I do 10 reps of each set.

With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). and shoulders back. The Exercise. The muscles in your upperand mid-back help stabilize your shoulder joints.

The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise.

List of related literature:

A good back routine often includes both an upper and a lower back twist.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Upper back exercises fall into three general categories: pulldowns and pullups, rows, and pullovers.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

The chin-up (palms facing toward the body) and pull-up (palms facing away) are excellent upper-back exercises.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

The trick to effective back training is to learn to isolate the various areas of the back, then make it harder on each individual area of the back instead of easier.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Basic exercises for the back performed with free weights are extremely difficult movements, but they work.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Exercise 2B: Upper Back Choose any back exercise (Chapter 5) from the section labeled “Upper Back” (pages 72 to 95).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

“Nancy Caroline’s Emergency Care in the Streets” by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
from Nancy Caroline’s Emergency Care in the Streets
by American Academy of Orthopaedic Surgeons (AAOS), Nancy L. Caroline
Jones & Bartlett Learning, 2017

Keeping the torso stationary, exhale as you pull the handles back toward your body, keeping your elbows in, until you touch your abdominals; at this point you should be squeezing your back muscles hard.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

Don’t allow the weight to touch the floor; keep your back in constant tension until you have completed all 12 repetitions.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

This is the best and foremost exercise for back strengthening.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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54 comments

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  • That’s awesome guys! Hey what’s that music called in the background? Edit: I found it it’s called Cayman. The violins make the bear sound nice!
    You guys keep on pushing! I want to be like Austin when I grow up!

  • My mom and I just viewed and we want to say thank you for the great instructions on proper form. We are visual learners and your demonstration was precise and perfect for us.

  • let’s get that sexy back ♥︎ we’ve probably been sitting in home office / on the sofa for way too long haha!
    and make sure to let me know what workout you wish for neeeeext!!!!

    xx Pamela

  • My sister laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed them great results right after I used it they are begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, haha

  • Ngl I don’t care how big my arms look from the side I just want to get rid of that armpit fat that shows when you wear crop tops lmaooo

  • Even tho this guy got a little fat he is still a beast damn. He did great. I dont know him but good luck for him on his way to go fit again ����

  • Thanks mam… I had an car accident… The car hit me and ran while walking. From that time I do have heavy neck pain… Dizziness… Is it related to the accident?

  • Austin i will do your program if you do a jawline video pleeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaasssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssseeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • I suggest this TMJ treatment “FοΚemΚem Ta” (Google it) to all my patients who`ve got TMJ. In fact, anyone who has read it can verify the effectiveness of its guidelines through showing recommendations regarding how the book changed their lives. I have found this program to be much more beneficial than all the material I`ve collected..

  • Tomorrow i’ll try to do this. Most of this guy’s works are definitely so effective. But i wonder about 5 minutes won’t be enough to improve my body, and i think i must do this work 4 times a day. But is it possible??? Can i???

  • I did only 9 mins and tired af ������ I had to take a break for few minutes (so now I am writing comment) You are doing a great job. Your videos are easy to learn for a beginner like me and also not boring that make me want to keep exercising. Thank you very much.

  • Your friend may be fluffy but he looks tough sorta like a type of guy you don’t wanna mess with butt I meet skinny guys who weigh like 120 and have backs like a demon or cobra and that shit looks scary and it makes you really think twice about messing with them
    ��

  • Really high volume for one workout and body part isn’t it (14 sets with the finisher for the back muscle)? I think nothing for beginners.

  • can anyone help haha i can manage the workout except the triceps dips my triceps keep cramping even though i stretched before the workout lol any solutions?

  • my mom is 50+ n she is suffering from neck pain n shoulder pain… C cnt sleep at night due to this pain
    From today onward I told her to do dis exercise daily…. Hope for the better result n plz evry1 pray fr my mom

  • Ok im sorry. I really do not belive that you are natural Austin. Love the chanel and all the work you put on but just doesn’t seem right man

  • thank you for your service Clifford…. and man, dude is STRONG… honestly that’s a bit passed beginner, plus, if the bodyfat was lower he’d be CRUSHING at his current strength level

    and you addressed somethin i been wondering about… cuz i was doin a pull workout with lower rep pullups sets (5-6) and then followed by higher rep chinup sets (8-11)… and owndered if it was ok to have those in the same workout… cool

  • As a totally-fresh beginner for back workout, I don’t know what is the right posture and the correct muscles to use. I love Pamela’s workout but I will only come back to this workout if I learned the proper way of doing back workout from other trainers.

    I felt like I was gonna hurt my back in the middle of this workout. Hope there are some instructions to avoid any unwanted injuries while we trying to strengthen our body.

  • Got nothing better to do been ferlonged so going try this one two I’m aching from the six pack work outs but I will conquer ��������

  • I was like this is nice I can do this work out with water bottles maybe I’m not such a wimp pamela continues work out without water bottles I die.

  • Big fan brotha! Idk if you have one already but could you do a video on LOWER back only type of workouts? Id really appreciate it.

  • Muscle Building Back Workout:
    1. Band Assisted Oa Chin Ups 5×3-5
    2. Explosive Wide to Close Pull Ups 4×6-8
    3. L Rows 4×6-8
    4. One Arm Rows 3×10-15
    5. Max Pull Ups 2 Sets

  • Nice video, clear instructions and brilliantly demonstrated. However, it was only in the first exercise you described which particular muscles were being targeted.

  • Im going to trys this! Like to remind me….
    Day 1: DONE
    Day 2: Donee
    Day 3: Done
    Day 4: X
    Day 5: X Didn’t workout becouse of exams, no time… starting tomorrow
    -Day 6: Done
    Day 7: Done, I forgot to update sorry!
    -Day 8: Done just a half of it, not feeling very well…
    Day 9: Donee:))
    I am not so strong on plank exercises, my hands can’t handle it, so I do them in a easier way… I guess I’m not the only one.. I didn’t do this workout for 3 or 4 days idk, but I will try to continue this time with no pause days, its just I have a lot stuff going around… LIKE TO REMIND ME PLEASE! I hate my back fat and bra bulges, but what I can see by now my back line is much more visible and deeper, more on the lower part, it look very nice, so I recommend it!
    Starting again with no pause between days ->
    Day 1: Done!
    Day 2: Done <3
    Day3: Done
    Day4: Done

  • Omg ��! I was halfway through thinking there was no chance it would work, I just finished and feel like there was never any pain to start with

  • The fat dude must be Marine. It takes a brave son of a b$tch to be on the internet with his titties out and oiled up like that. I used to have gyno too and just got surgery last year

  • @Allblanc TV please answer: Is it a good exercise to do your “5 min upper body 5 min lower body 5 min abs” workouts everyday as 15 min?

  • Hey pamela ��, you are the best.and I wanna say you that I trying to slim down my legs since many years.but not slim down.please,my heartly request you to upload some video to slim down my thighs and calves.������������

  • When you realise that your body is disproportionate because your legs are muscular and your abs are starting to show up. But your arm are practically twigs so you do this workout.��

  • For those who are just watching and thinking to do this. Let me tell you �� it was a pretty intense 5 minute but satisfying after finishing.

  • Great video mate, I like how you described everything through text. If you want to collab sometime when this is all over, hit me up. I’ve also created a full list of TRX workouts.

  • Great workout! These types of workout are better than 5 min one 😉 Can u make a full chest body weight workout video as this one please ������

  • Does anyone have any advice on how to make sure I‘m doing everything with the right technique? I‘m really scared of hurting my back if I do the exercises wrong..
    Thanks in advance x

  • Lower body and upper body workout made my muscles “ma’am present ma’am” trying for the first time and I can say it works, I can feel my muscles firm

  • u gotta u gotta pull up or shut up….lmao yow austin you’ve gotten beyond swoll compared to when I first saw your videos a few years back, this really motivated me man,thanks for all the good content fr

  • Honestly it’s good to see a tutorial from someone with a natural physique instead of all the juiced up tutorials. I can relate appreciate and respect natural gains more than the others. Thats just me.

  • I just bought and installed an Archon wall mount cable unit in my living room. Your video really helped me get started with some good back exercises.

  • Yoga is neither therapy nor exercise. It is an occult ritual serving Shiva (see the “Linga Purana”), who is destroyer of worlds. Furthermore, yoga focused on the neck and shoulders invites Shiva (the devil by another name) to take control of the spine and all its nervous connections in what is known as Kundalini. This is both spiritually and medically dangerous.

  • Okay all jokes aside. Been using your workout for months with upper body, abs, and booty workout; all for 4 series. Great result and lots of compliments from ppl about my body. Thank you ���� ������������✊��������

  • row close
    1 arm row right
    1arm row left
    alternating row
    good mornings
    upright rows
    hold and upright rows
    wood chopper right
    wood chopper left
    front hold and row
    good mornings
    row wide
    rear delt raise
    superman
    superman and reach out
    plank and 1 arm row right
    plank and 1 arm row left
    plank and front raise
    plank and side raise
    dolphin hold
    ❣️❣️❣️well done❣️❣️❣️

  • Que buenos ejercicios duros al comienzo ya le estoy cojiendo él ritmo y.a. otros más ya llevo 12 semanas haciéndole. e.bajado 7 kilos tengo. 70 años gracias Bogotá Colombia

  • Thank you for this. Home schooling and not being able to see the screen properly. And doing crafty things. Well it all goes into the neck.

  • i used 2,5 kg dumbbells instead and was dying. Thank you so much for this great workout! Still wondering whether the dolphin hold is more of a stretch or an exercise?

  • This video is really helpful for me in making my shoulder stronger. Thanks for sharing this video with all of us. Even i have an article on yoga poses for strong shoulder as well. Check it out here: https://www.fitnessattention.com/yoga-poses-for-open-strong-shoulders/

  • Hey I want to say thank you for posting. This is in line with what I’m trying to do. Seems easy enough. The best part is I can do all of these to failure, no spotter required. Besides, I’m not trying to kill, just nice and easy movements to get more fit, not necessarily buff you know what I mean. All of your movements were very controlled, nice and steady. Mind telling me what kind of weight you’re working with? Thank you

  • She is doing a workout looking like a princess with her make up and pony tail…. but I am here red like a tomato with my hair in a messy bun and sweat going down my face

  • Dang I started following Clifford not too long ago, but I haven’t been up on his updated videos. Only seen the old ones. I did not know that he got that big. I was amazed when you said that was him. Like dang he let himself go. But I’m now interested to see his journey back to where he was

  • its great, i just need a different chair for it. But i really notice how tight my muscles are with that last one. it feels like i still cant fully relax my shoulders. i still feel my muscles pulling on my arm. i take several deep breaths and feel it loosen up a bit, but never completely.
    I have the same thing in bed. I can’t seem to fully relax my muscles (not sure how it all works, I am burned out and depressed and anxious so that probably has something to do with it. but i have headaches so often and feel the muscles in my neck being tight the whole time so i rlly needed to find some exercises. thanks)

  • this workout is so nice!! thank you Pam! I have scoliosis and i do this workout daily it has really improved my posture and eased the back pains

  • Thank you for this workout �� Ive been doing this for about 2 months now (3-4 times a week). I can see improvements! My back is firmer

  • Being health conscious, I don’t want to take the allopathic medicines for my Shoulder stiffness. Then on searching I found herbal remedies of Planet Ayurveda. I follow them and used their medicines and got relief. I am fine now. Thanks to Planet Ayurveda.

  • Loved the video. Every since I started following you on YouTube I have been able to transform my body like never before. I hope to meet you one day in orlando.

  • Thank you I just injured my trapezius muscle which is causing so much neck and head and left body pain so I’m going to try this tmm I hope it works

  • Hi Pamela, �� I’m 9 months postpartum and your workouts are helping out so much!!! I’ve been watching your videos for 3 weeks now. Thank you!!!