When it comes to the back and shoulders, there are multiple muscles present. The back consists of the erector spinae, which is in the lower muscle, the latissimus dorsi which composes the middle and side area, and the rhomboids which are found in between the shoulder blades. The main shoulder muscles are the trapezius which is found on top of the shoulders and the deltoids which give the shoulder roundness. The best exercises are the ones that target each of these areas and are done in good form. In some cases, exercises work more than one of these muscles at a time.
Upright Rows
Upright rows require a barbell and they work your traps and delts. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with a close grip, which means your hands should be approximately six to eight inches apart. In a steady movement, raise the bar up to neck height and hold for a second. Slowly lower the bar down and repeat for 10 to 12 repetitions. When doing upright rows, keep your back straight and core tight. Also make sure that your forearms are always lower than your upper arms.
Shrugs
Shrugs isolate your traps and they can be performed with dumbbells. Stand with your feet shoulder-width apart while holding the weights at your sides with your palms facing in. Keeping your arms straight, lift your shoulders in the air as high as possible and hold for a second. Slowly lower and repeat 10 to 12 times.
Lataral Raises
Lateral raises work your delts and they are performed with dumbbells. Stand with your feet hip-width apart and hold the weights in front of your thighs with your palms facing each other. With a slight bend in your elbows, knees and hips, lift your arms up to your sides until they parallel the floor. Slowly lower them back to the start and repeat for 10 to 12 repetitions. When lowering the dumbbells, do not let them bang into each other.
Pull-ups
Pull-ups require a pull-up bar and they work your lats, delts, traps and rhomboids. Jump up and grasp the bar with a slightly wider than shoulder-width grip. After bending your knees and crossing your legs behind your body, pull yourself up until your chest is at bar height. Slowly lower and repeat 10 to 12 times.
Bent-Over Rows
Bent-over rows work your middle lats and rhomboids. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward at the hips and let the bar hang straight down toward the ground with your arms fully extended. Your back should be just above parallel to the floor at this point. In a steady motion, lift the bar up to your stomach, squeeze your shoulder blades together and lower it back down. Repeat for 10 to 12 repetitions.
Stiff Leg Deadlifts
Stiff leg deadlifts target your lower back muscles and they can be done with dumbbells. Stand with your feet shoulder-width apart while holding the weights in front of your thighs with your palms facing you. In a steady motion, bend forward and lower the weights toward the floor until you feel a strong contraction in your lower back. Steadily rise back up and repeat 10 to 12 times.
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