Back and Shoulder Workout For Women


Back and Shoulde Workout
Back and Shoulder Workout

Why Upper Body Workouts Are Important for Women

Back and Shoulder Workout

Moreover, women often focus on lower-body workouts. However, neglecting the upper body can lead to imbalances and hinder strength and development. Hence, upper body strength is essential for everyday activities and can improve posture and core stability. Additionally, a well-toned back and shoulders. However, can enhance your appearance and boost your confidence. Including a back and shoulder workout in your routine can help you achieve a well-rounded and balanced physique. So don’t underestimate the power of an upper body workout, and get ready to feel strong and empowered!

Workout Description

Many women are unable to complete even one pushup, let alone one pullup.

In order to perform daily tasks with ease, women must have upper body strength. This includes activities such as lifting and carrying objects. Taking care of their children, fulfilling work responsibilities, and being self-sufficient.

When women focus on their upper body. They can enhance their shoulder and back development and strength. This not only improves their physical appearance. But it gives them the skills they need to manage their obligations to their families and their jobs.

You only need a set of dumbbells to get started. Start with a weight that feels heavy but that you can push up from your shoulders to overhead, usually 8-10 lb.

When working out at a gym, you will find a range of dumbbell sizes available for use. Conversely, if you prefer to exercise at home. You have the option to buy heavier dumbbell sets as you advance in your fitness journey.

Workout Routine Notes

Pull-Ups or Assisted Pull-Ups: Perform 3 sets of 8-10 reps. If you can’t do pull-ups yet, use an assisted pull-up machine or resistance bands to help you.

Bent-Over Rows: Hold a dumbbell in each hand with your palms facing your body. Bend your knees and hinge forward at the hips, maintaining a neutral spine. Pull the dumbbells up towards your chest, squeezing your shoulder blades together. Perform 3 sets of 10-12 reps.

Seated Cable Rows: Sit at a cable machine with your feet flat on the footrests and knees bent. Grab the handles with an overhand grip and sit upright. Pull the handles towards your abdomen, squeezing your shoulder blades together. Perform 3 sets of 10-12 reps.

Shoulder Press: Hold a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells overhead, extending your arms. Lower the dumbbells back to shoulder level. Perform 3 sets of 8-10 reps.

Arnold Press: Hold a dumbbell in each hand with your palms facing your body. Start with the dumbbells at shoulder level, then rotate your palms outward as you press the dumbbells overhead. Reverse the motion on the way down. Perform 3 sets of 10-12 reps.

Lateral Raises: Hold a dumbbell in each hand with your palms facing your body. Raise your arms out to the sides until they’re parallel to the floor, keeping a slight bend in your elbows. Lower the dumbbells back down. Perform 3 sets of 12-15 reps.

Face Pulls: Attach a rope handle to a cable machine at chest height. Stand facing the machine and grab the rope with an overhand grip. Step back to create tension and pull the rope towards your face, squeezing your shoulder blades together. Perform 3 sets of 12-15 reps.

Plank with Shoulder Taps: Assume a plank position with your hands under your shoulders. Keeping your core engaged and hips stable, lift one hand off the floor and tap the opposite shoulder. Alternate sides and perform 3 sets of 10-12 taps per side.

Remember to cool down and stretch after completing the workout. It’s important to listen to your body and adjust the weights and reps as needed. Consistency and proper form are key to achieving results. Good luck with your ultimate upper body challenge!


In conclusion, this back and shoulder workout for women is a fantastic way to build strength and development in your upper body. By incorporating exercises like pull-ups, bent-over rows, seated cable rows, dumbbell shoulder press, Arnold press, lateral raises, face pulls, and plank with shoulder taps. You can target and tone the muscles in your shoulders and back. 

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