Toned arms and a flat stomach are fantastic, but a sculpted back and confident shoulders signal a balanced, powerful physique. Here are some tips, tricks, and common trip-ups to watch out for during your shoulder and back routine.
Combine these insights with our eight-step kettlebell-based back and shoulder workout, and you’ll be well on your way to building the body of your dreams right at home.
Why It’s a Good Idea to Train Your Shoulders and Back Together
Prevents muscle imbalances. Exercising related muscle groups like the back and shoulders helps them develop at the same pace. This prevents muscle imbalances which could lead to chronic pain, poor posture, and injury.
Compound exercises are great for weight loss. Compound exercises like back and shoulder workouts use larger muscle groups, which require a lot of energy to work. Muscles get energy by burning calories, making back and shoulder workouts great for your weight loss journey.
Great for your posture. Shoulder and back workouts can improve poor posture by correcting muscle imbalances. This gives you a more confident appearance and prevents muscle tension, as well as neck and upper back pain.
Makes everyday activities more efficient and safer. Your shoulders and back often work together during common activities like lifting, pushing, or pulling. Exercising these muscle groups together improves your functional strength, making everyday activities like these easier and safer.
How To Get the Most Out of Your Back and Shoulder Routine
Warm up properly. Warming up properly before your workout improves performance, reduces your risk of injury and improves recovery. A safe warm-up could involve performing dynamic stretches before you exercise, static stretches after the workout, or starting with a few light reps.
Dress for the occasion (flexible, breathable fabric). Wearing light, absorbent, flexible, and breathable clothing goes a long way in improving your workout performance. This means far more than just a comfortable pair of leggings or the perfect sports bra, invest in quality clothing accessories like trainers, scrunchies, a gym bag, gym shorts, or any other range of activewear clothing.
Choose the right kettlebell. Picking the right free weight for you goes a long way in determining how effective your workout will be in the long run. Beginners should start with kettlebells between 18 lb to 35 lb. More experienced fitness enthusiasts can start with something slightly heavier.
Choose kettlebells with a smooth handle and comfortable design. Get kettlebells made from quality material like cast iron with a neoprene surface, with a perfectly spherical shape but flat bottom.
Fill your tank with a healthy pre-workout meal. Kettlebell workouts require a lot of energy. A healthy, calorie-dense pre-workout meal provides you with all the fuel you need to finish your session.
Some easy options for a pre-workout meal include:
1. Peanut butter banana smoothie
2. Oatmeal with berries and nuts
3. Greek yogurt with granola and honey
4. Whole grain toast with avocado and egg
5. Energy bars
Stimulate muscle growth with a protein-packed post-workout meal. A balanced, protein-filled meal plan goes a long way in promoting muscle growth and hastening recovery. Some great combos you can try out are:
Here are five easy and practical healthy, protein-packed post-workout meals:
1. Grilled chicken with quinoa and steamed vegetables
2. Greek yogurt with berries and chia seeds
3. Tuna salad with whole grain crackers
4. Cottage cheese with pineapple and honey roasted almonds
5. Protein shake with spinach and berries
Get enough rest. Muscle growth happens while you rest, not in the gym. Make sure you give your shoulders and back at least 48 hours to recover between each workout. Also, get at least seven to nine hours of sleep a night.
Help your body recover. Post-workout soreness can be a hassle sometimes and even delay your next workout. Massage rollers, massage guns, and electrical stimulators are great at reducing post-workout soreness. Compression shirts, heat therapy, and stretching are also helpful.
Stay hydrated. You lose a lot of water when you exercise, even when you’re not sweating heavily. Dehydration can lead to several issues both during and after your workout, which is why it’s important to sip fluids like water, electrolytes, or smoothies throughout your workout.
Focus on your breathing. Engage your core muscles and exhale during the lifting part of the workout, then inhale during recovery.
Perform each exercise slowly and focus on form. Keep close control of your movements and form throughout these exercises. Avoid using momentum as a crutch, not only does this make your workout less effective, but it can also cause injury.
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1. Curl & Press – 45 seconds on each side
- Start in a standing position with your feet shoulder-width apart on a fitness mat and a kettlebell in one hand.
- Curl the weight to shoulder height, then press overhead.
- Lower it back to shoulder level, then to the starting position.
- Perform this exercise on both sides for 45 seconds.
2. Shoulder Press – 45 seconds
- Stand with the kettlebell held at shoulder height with both arms.
- Engage your core and press the weights overhead until your arms are fully extended.
- Lower the weight back to shoulder level.
- Perform this exercise for 45 seconds.
Try adding some wrist weights to increase the intensity of the routine.
3. Single Wide Row – 45 seconds on each side
- Bend at the waist with one hand on a bench and the other arm fully extended towards the floor holding a dumbbell.
- Pull the weight upwards until your elbow forms a right angle while keeping your elbow wide.
- Lower the weight back to the starting position.
- Perform this exercise on both sides for 45 seconds.
4. Overhead Tricep Extension – 45 seconds
- Hold a kettlebell with both hands behind your head.
- Raise the weight straight overhead
- Keep your elbows close to your ears as you lower the weight behind your head.
- Perform this exercise for 45 seconds.
5. Upright Row – 45 seconds
- Stand holding a kettlebell in front of your thighs.
- Lift the weight to chest height, keeping your elbows straight out to the sides.
- Lower back down, keeping the movement controlled.
- Perform this exercise for 45 seconds.
6. Curl Press & Extend – 45 seconds
- Hold the kettlebell in front of your thighs.
- Curl the weights to shoulder height, press overhead, then lower it to the back of your shoulders. Extend your arms back up, lower the kettlebell in front of you to your shoulders, and then return to the starting position.
- Perform this exercise for 45 seconds.
7. Kettle Halos – 45 seconds
- Hold a kettlebell by the horns at chest height.
- Circle the kettlebell slowly around your head, keeping your core tight.
- Complete a full circle.
- Perform this exercise for 45 seconds, switching directions halfway through.
8. Kettlebell Front Raises – 45 seconds
- Stand holding a kettlebell by the handle with both hands.
- Lift the kettlebell to shoulder height in front of you, keeping your arms straight.
- Then raise it straight overhead as far as you can.
- Lower the free weight back down.
- Perform this exercise for 45 seconds.
For more visuals check out this video by Roxanne where she demonstrates how to do this workout.
Frequently Asked Questions on How to Achieve a Sculpted Back and Shoulders
- Is combining back and shoulder exercises a good idea?
Yes, the back and shoulder muscles work together during several basic pushing and pulling exercises. Combining your back and shoulder workout is a great way to build functional strength and maximize your workout.
- How can I modify my workout if I have back or shoulder problems?
Modify exercises, use lighter weights and pay close attention to your form. Rest longer between each set and warm up before your workout. Stop immediately if you feel any undue pain and speak to your healthcare provider to know what exercises are safe for you.
- How often should I exercise my back and shoulders?
Two to three workout sessions per week are enough. The key is to give your body at least forty-eight hours to recover between each workout.
- How can I choose the right kettlebell for my workout?
Beginners should start with kettlebells between 18 lb to 35 lb. Choose kettlebells with a smooth handle, comfortable design, and made from quality material.
- What common mistakes should I avoid when exercising my back and shoulders?
- Starting with weights that are too heavy.
- Using bad form.
- Not warming up.
- Failing to keep a neutral spine throughout your workout.
- Using momentum as an aid.
You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.
Achieve Your Dream Body
Transform your workouts with these powerful kettlebell exercises and avoid common pitfalls for maximum results. Ready to elevate your fitness journey? Follow our comprehensive eight-step routine and start building the body you’ve always dreamed of.
