12 Best Back and Shoulder Superset Workout Routine

Unleash your potential and capture everyone’s attention with a commanding combination of sculpted back and shoulders.  

If you’ve been in search of a workout routine that truly unlocks your upper body’s capabilities, your quest ends here.  

The path to well-defined, robust back and shoulders starts now. Envision yourself entering any room with confidence, radiating strength and vitality.  

Our 12 Back and Shoulder Superset Workout Routine offers your pass to achieve this transformation, fusing precise targeted exercises with the vigor of supersets.  

Brace yourself for a fitness escapade that reshapes your physique and bolsters your posture. Let’s plunge in and release your untapped potential.  

What is Superset?

Imagine this: you’re in the gym, crushing your back and shoulder workout with the intensity of a true champ. But wait, there’s a twist – it’s not just about regular sets. It’s all about supersets!

So, what’s a superset, you ask? Well, think of it as a dynamic duo of exercises. You pair up two movements back-to-back, no rest in between.

It’s like a power-packed combo that keeps your muscles guessing and your heart pumping. And here’s the cool part – you can totally customize your supersets to match your goals.

Want to torch fat? Try HIIT training with back exercises. Need an efficient workout? Back HIIT training is your go-to.

Picture this: you’re pushing through a set of intense back rows, and before you know it, you’re seamlessly transitioning into a killer shoulder press.

No time for boredom, no chance for your muscles to slack off. It’s like a fitness party for your body – the kind that leaves you breathless and craving more.

Advantages of the Back and Shoulder Superset Workout  

Prepare to unearth the concealed weapon that can elevate your fitness journey to uncharted heights – the formidable Back and Shoulder Superset Workouts.  

These dynamic exercise pairings are not your typical routines; they are the game-changers that can propel your progress to new horizons.  

Imagine this: by seamlessly blending focused back and shoulder workouts, you’re not only saving time but also propelling your gains to unprecedented levels.  

But hold on, let’s not merely rely on my assurance – let’s delve into solid evidence. Research indicates that superset training can enhance muscle activation and growth(*).  

As you seamlessly transition between back and shoulder movements, you ignite a metabolic blaze that fuels calorie incineration, paving the path for fat reduction and lean muscle advancement(*).  

And that’s not the end of it. Engaging multiple muscle clusters in rapid succession can trigger an “afterburn effect,” where your body continues to scorch calories even after your workout(*).  

Picture this: you’re chiseling your back and shoulders while simultaneously expediting your fitness objectives.  

It’s akin to having a personal acceleration button for your advancement. Bid farewell to the monotony of isolated exercises and welcome a workout approach founded on science – one crafted to make you stand taller, broader, and more self-assured than ever before.  

So, are you prepared to harness the supremacy of back and shoulder supersets? Science is irrefutable, the proof is evident, and the rewards await – let’s transform it into reality.   

Warm-up Exercises    

Before you dive headfirst into those epic back and shoulder gains, let’s talk about setting the stage for an A-list performance – and that’s where the warm-up comes in.   

Imagine your muscles as rock stars preparing to hit the stage. They’re talented, they’re ready, but they need a killer opening act to get them in the groove. That’s exactly what a proper warm-up does for your back and shoulder workout – it gets your muscles warmed up, primed, and ready to rock those exercises like never before.   

So, here’s the backstage pass to your warm-up routine:   

1. Arm Circles: Stand tall and extend your arms out to the sides. Start making circles with your arms, gradually increasing the size. This gets those shoulder joints loosened up and ready to tackle the action-packed routine ahead.   

2. Cat-Cow Stretch: Get down on all fours and arch your back like an angry cat, then gently curve it downwards like a content cow. This move not only warms up your spine but also stretches out your entire upper body.   

3. Shoulder Blade Squeezes: Stand or sit up straight and imagine you’re holding a pencil between your shoulder blades. Squeeze those shoulder blades together like you’re trying to draw a perfect line. This simple move fires up those upper back muscles and sets the stage for impeccable posture.   

4. Arm Swings: Stand up, extend your arms out to your sides, and swing them forward and backward like a windmill. This dynamic movement gets your shoulders moving freely and your blood pumping.   

5. Wrist Circles: Give some love to those often-neglected wrists. Extend your arms forward and make circles with your wrists in both directions. This quickie warms up your wrists and ensures they’re ready to handle weights and movements with finesse.    

12 Superset Exercises   

Exercise 1: Bent Over Rows & Shoulder Press   

Bent Over Rows:   

Targeted Muscles: Middle back, lats, rhomboids  

Benefits: Bent over rows strengthen your back muscles, helping to improve posture and support daily movements. This exercise also engages your core for stability.   

• Stand with your feet shoulder-width apart and a slight bend in your knees.   
• Hold a barbell or dumbbells with an overhand grip, palms facing down.   
• Hinge at your hips while keeping your back straight, almost parallel to the ground.   
• Pull the weight towards your lower ribs, squeezing your shoulder blades together.   
• Slowly lower the weight back down, maintaining controlled movement.   

Shoulder Press:   

Targeted Muscles: Shoulders (deltoids)  

Benefits: Shoulder presses build strong deltoid muscles, enhancing shoulder stability and overall upper body strength. This exercise contributes to balanced shoulder development.   

• Hold dumbbells at shoulder height, palms facing forward.   
• Press the weights overhead while exhaling, extending your arms.   
• Lower the weights back down to shoulder level with control.   
• Keep your core engaged to avoid arching your lower back.   

Exercise 2: Lat Pulldowns & Lateral Raises   

Lat Pulldowns:   

Targeted Muscles: Lats, upper back  

Benefits: Lat pulldowns effectively target your lats, helping you achieve a V-shaped back. This exercise also supports improved grip strength and posture.   

• Sit at a lat pulldown machine with a wide grip bar.   
• Pull the bar down towards your upper chest while squeezing your lats.   
• Slowly release the bar back up, feeling the stretch in your lats.   

Lateral Raises:   

Targeted Muscles: Lateral deltoids  

Benefits: Lateral raises isolate your lateral deltoids, leading to well-rounded shoulder development. Strengthening these muscles aids in better shoulder function and aesthetics.   

• Hold dumbbells by your sides with a slight bend in your elbows.   
• Lift the weights out to your sides until they’re at shoulder height.   
• Lower the weights back down slowly to complete one repetition.   
• Maintain a slight bend in your elbows throughout.   

Exercise 3: Face Pulls & Rear Delt Flyes   

Face Pulls:   

Targeted Muscles: Rear deltoids, upper back  

Benefits: Face pulls specifically target your rear deltoids, which can help correct muscle imbalances and enhance overall shoulder stability. This exercise also assists in preventing shoulder injuries.   

• Attach a rope handle to a cable machine at chest height.   
• Grasp the ropes with an overhand grip, palms facing each other.   
• Pull the ropes towards your face, separating your hands and squeezing your upper back.   
• Slowly release the ropes back to the starting position.   

Rear Delt Flyes:   

Targeted Muscles: Rear deltoids, upper back  

Benefits: Rear delt flyes focus on your rear deltoids, creating a balanced shoulder profile. Strengthening these muscles supports good posture and reduces the risk of shoulder-related discomfort.   

• Hold dumbbells in each hand, bend forward slightly from your hips.   
• Keep a slight bend in your elbows as you lift the weights out to your sides.   
• Squeeze your rear deltoids at the top of the movement.   
• Lower the weights back down with control.   

Exercise 4: T-Bar Rows & Arnold Press   

T-Bar Rows:   

Targeted Muscles: Middle back (rhomboids and latissimus dorsi), rear deltoids, traps, biceps.   

Why: T-Bar Rows are a fantastic compound exercise that builds a strong and broad mid-back. They help to improve posture and develop upper body strength   

• Straddle the T-Bar machine and grab the handles with an overhand grip.   
• Keep your back straight and chest up as you pull the handles towards your abdomen.   
• Squeeze your back muscles at the top of the movement.   
• Lower the handles back down with control.   

Arnold Press:   

Targeted Muscles: Shoulder muscles (deltoids), triceps.   

Why: The Arnold Press is a unique shoulder exercise that provides a complete range of motion, engaging both the front and side deltoids. This promotes balanced shoulder development and enhances shoulder stability.   

• Hold dumbbells at shoulder height, palms facing your body.   
• Press the weights overhead as you rotate your palms to face forward.   
• Lower the weight back down to shoulder level while rotating your palms back.   
• Engage your core to stabilize your body throughout the movement.   

Exercise 5: Seated Cable Rows & Upright Rows   

Seated Cable Rows:   

Targeted Muscles: Middle back (rhomboids and latissimus dorsi), rear deltoids, biceps.   

Why: Seated Cable Rows are an effective way to strengthen the muscles responsible for pulling movements. They also help improve posture by targeting the muscles of the upper and middle back.   

• Sit at a cable row machine and grab the handles with a neutral grip.   
• Sit up straight, pulling the handles towards your torso as you squeeze your back.   
• Keep your elbows close to your body and your chest up.   
• Slowly release the handles back to the starting position.   

Upright Rows:   

Targeted Muscles: Shoulder muscles (deltoids), upper traps.   

Why: Upright Rows target the lateral deltoids and upper traps, contributing to broader shoulders. They also enhance shoulder mobility, which is important for a well-rounded upper body.   

• Hold a barbell or dumbbells with an overhand grip, hands closer than shoulder-width.   
• Lift the weight towards your chin by raising your elbows out to the sides.   
• Keep the weights close to your body as you lift.   
• Lower the weights back down with control.   

Exercise 6: Chin-Ups & Front Raises   

Chin-Ups:   

Targeted Muscles: Upper back (lats), biceps.   

Why: Chin-Ups are a classic exercise that builds upper body strength by primarily targeting the lats. They are excellent for creating a V-shaped back and increasing bicep engagement.   

• Grab a pull-up bar with an underhand grip, hands shoulder-width apart.   
• Hang from the bar with your arms fully extended.   
• Pull your body up towards the bar by engaging your back and biceps.   
• Lower your body back down with control.   

Front Raises:   

Targeted Muscles: Front deltoids.   

Why: Front Raises isolate the front deltoid muscles, contributing to balanced shoulder development. This exercise helps create well-rounded shoulders and enhances shoulder stability.   

• Hold dumbbells in front of your thighs with a slight bend in your elbows.   
• Lift the weights straight out in front of you until they’re at shoulder height.   
• Lower the weights back down with control.   
• Keep a slight bend in your elbows throughout the movement.   

Exercise 7: Single-Arm Dumbbell Rows & Shrugs   

Single-Arm Dumbbell Rows:   

Targeted Muscles: Middle back (rhomboids and latissimus dorsi), rear deltoids, traps, biceps.   

Why: Single-Arm Dumbbell Rows are essential for targeting each side of your back independently. This helps correct muscle imbalances and strengthens the entire back.   

• Place one knee and hand on a bench, keeping your back flat.   
• Hold a dumbbell in your free hand with your arm extended.   
• Pull the dumbbell towards your hip while squeezing your back muscles.   
• Lower the dumbbell back down with control.   

Shrugs:  

Target Muscles: Upper Trapezius.  

Why: Shrugs concentrate on the upper trapezius muscles, providing your upper back with a robust and well-defined appearance. Powerful traps also contribute to maintaining proper posture.  

• Grasp dumbbells alongside your body with your palms facing inward.  
• Lift your shoulders towards your ears while keeping your arms extended.  
• Contract your traps at the peak of the motion.  
• Lower your shoulders in a controlled manner.  

Exercise 8: Pull-Ups & Bent Over Reverse Flies  

Pull-Ups:  

Target: Back and Biceps.  

Reason: Pull-ups stand as a foundational upper-body exercise that enhances the strength of your back and biceps. They enhance your pulling power and posture, aiding in the attainment of a comprehensive upper body.  

• Hold a pull-up bar with an overhand grip, hands wider than your shoulder width.  
• Hang from the bar with your arms fully stretched.  
• Pull your body upwards towards the bar by engaging your back and biceps.  
• Lower your body down with a controlled motion. 

Bent Over Reverse Flies:   

Target: Rear Deltoids (Shoulders) and Upper Back   

Reason: This exercise isolates and strengthens your rear deltoids, enhancing shoulder stability and promoting balanced shoulder development. It also engages your upper back muscles, supporting overall posture.   

• Hold dumbbells in each hand, bend forward at the hips.   
• Keep a slight bend in your elbows as you lift the weights out to the sides.   
• Focus on squeezing your rear deltoids at the top of the movement.   
• Lower the weights back down with control.   

Exercise 9: Deadlifts & Military Press   

Deadlifts:  

Target: Lower Back, Glutes, Hamstrings, and Core.  

Reason: Deadlifts involve a compound motion that nurtures strength in the posterior chain. They bolster functional strength, ameliorate posture, and engage multiple muscle groups, establishing them as an essential exercise for overall power.  

• Position yourself with your feet hip-width apart and a barbell in front of you.  
• Bend at the hips and knees, grip the barbell with hands spaced shoulder-width apart.  
• Maintain a flat back as you lift the bar by extending your hips and knees.  
• Lower the bar with control, ensuring a neutral spine.  

Military Press:  

Target: Shoulders (Deltoids).  

Reason: The military press stands as a timeless shoulder exercise that accentuates the deltoid muscles. It aids in constructing resilient, chiseled shoulders while augmenting upper body strength and stability.  

• Hold dumbbells at shoulder level, with palms facing forwards.  
• Exhale and press the weights overhead, lengthening your arms.  
• Lower the weight back to shoulder level with precision.  
• Engage your core to stabilize your body throughout the motion.  

Exercise 10: Inverted Rows & Y-Raises 

Inverted Rows:  

Target: Upper Back and Biceps. 

Reason: Inverted rows engage your upper back and biceps, enhancing pulling strength and posture. They serve as a potent alternative to conventional rowing exercises and counteract the impacts of excessive forward-leaning activities.  

• Set up a barbell at hip height or utilize suspension straps.  
• Lie on your back beneath the bar or straps and grip them with an overhand grasp.  
• Maintain your body in a straight line and pull your chest towards the bar.  
• Lower your body down with control. 

Y-Raises:   

Target: Shoulders (Deltoids) and Upper Back   

Reason: Y-raises isolate your rear deltoids and upper back, contributing to well-rounded shoulder development. Strengthening these muscles enhances posture and reduces the risk of shoulder imbalances.   

• Lie face-down on an incline bench with dumbbells in your hands.   
• Lift the dumbbells out in front of you at a slight angle to form a Y shape.   
• Squeeze your shoulder blades together as you lift.   
• Lower the dumbbells back down with control.   

Exercise 11: Cable Face Pulls & High Pulls   

Cable Face Pulls:   

Target: Upper Back and Rear Deltoids (Shoulders)   

Reason: Cable face pulls are excellent for strengthening the muscles responsible for pulling your shoulder blades together. They promote balanced shoulder development, help prevent rounding of the shoulders, and alleviate upper back tension.   

• Attach a rope handle to a cable machine at eye level.   
• Grasp the ropes with an overhand grip, palms facing each other.   
• Pull the ropes towards your face, separating your hands and squeezing your upper back.   
• Slowly release the ropes back to the starting position.   

High Pulls:   

Target: Upper Back, Shoulders, and Traps  

Reason: High pulls engage the upper back and shoulders, promoting better posture and upper body strength. They also work the trapezius muscles, contributing to a strong and defined neck and upper back.   

• Hold a barbell with an overhand grip, hands slightly wider than shoulder-width.   
• Pull the bar towards your chin by raising your elbows out to the sides.   
• Keep the bar close to your body as you lift.   
• Lower the bar back down with control.   

Exercise 12: Renegade Rows & Cuban Press   

Renegade Rows:   

Target: Core, Upper Back, and Biceps   

Reason: Renegade rows challenge your core stability while strengthening your upper back and biceps. This exercise promotes overall functional strength and enhances stability during dynamic movements.   

• Start in a plank position holding dumbbells in each hand.   
• Row one dumbbell towards your hip while stabilizing your core.   
• Lower the dumbbell back down and alternate sides.   
• Focus on keeping your body steady throughout the movement.   

Cuban Press:   

Target: Shoulders (Deltoids) and Upper Back   

Reason: The Cuban press is a comprehensive shoulder exercise that targets the deltoids and upper back. It improves shoulder mobility and stability, making it a valuable addition to your shoulder routine.   

• Hold dumbbells in each hand with an overhand grip, palms facing down.   
• Lift the weights towards your shoulders while bending your elbows.   
• Rotate your palms to face forward as you press the weights overhead.   
• Lower the weight back down to shoulder level while rotating your palms back.   

Sample Back and Shoulder Superset Workout Routine 

This is a sample workout routine for back and shoulder, you can add superset exercises according to your preference. Here is the routine.     

Warm-Up:   

• Arm Circles: 2 sets of 20 seconds   
• Cat-Cow Stretch: 2 sets of 8 reps   
• Shoulder Blade Squeezes: 2 sets of 15 reps   
• Arm Swings: 2 sets of 20 seconds  
• Wrist Circles: 2 sets of 15 seconds   

Superset 1: Pull-Ups & Bent Over Reverse Flyes   

• Pull-Ups: 3 sets of 8-10 reps   
• Bent Over Reverse Flyes: 3 sets of 12-15 reps   

Superset 2: Deadlifts & Military Press   

• Deadlifts: 3 sets of 8-10 reps  
• Military Press: 3 sets of 10-12 reps   

Superset 3: Inverted Rows & Y-Raises   

• Inverted Rows: 3 sets of 10-12 reps   
• Y-Raises: 3 sets of 12-15 reps   

Superset 4: T-Bar Rows & Arnold Press   

• T-Bar Rows: 3 sets of 8-10 reps  
• Arnold Press: 3 sets of 10-12 reps   

Superset 5: Lat Pulldowns & Lateral Raises   

• Lat Pulldowns: 3 sets of 10-12 reps   
• Lateral Raises: 3 sets of 12-15 reps   

Superset 6: Single-Arm Dumbbell Rows & Shrugs   

• Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm   
• Shrugs: 3 sets of 12-15 reps   

Cool-Down:   

• Child’s Pose: Hold for 30 seconds   
• Shoulder Stretch: 2 sets of 15 seconds per arm   
• Seated Spinal Twist: 2 sets of 20 seconds per side   
• Cat-Cow Stretch: 2 sets of 8 reps   
• Standing Forward Fold: Hold for 30 seconds   
• Neck Stretches: 2 sets of 15 seconds per side   

Cool-down Exercises   

Think of it as the encore – a chance to slow down, ease those hardworking muscles, and bask in the glory of your accomplishments.   

1. Child’s Pose: Sink into a yoga-inspired child’s pose. Kneel on the floor, touch your big toes together, and sit back on your heels. Stretch your arms forward and feel the gentle release in your back and shoulders.   

2. Shoulder Stretch: Extend one arm across your body at shoulder height. Use your other arm to gently press the extended arm towards your chest. Feel that satisfying stretch along your shoulders. Switch sides and repeat.   

3. Seated Spinal Twist: Sit on the floor with your legs extended. Bend one knee and place the foot on the outside of the opposite thigh. Gently twist your torso towards the bent knee, placing your opposite elbow on the outside of the bent knee for a deeper stretch. Switch sides and repeat.   

4. Cat-Cow Stretch: Remember the cat-cow stretch from your warm-up? It’s a perfect cooldown move too. Move through the arching and rounding of your spine while focusing on your breath – inhale as you arch, exhale as you round.   

5. Standing Forward Fold: Stand up straight, then hinge at your hips and slowly lower your upper body towards your legs. Let your arms hang loose. This gentle stretch soothes your back and hamstrings.   

6. Neck Stretches: Gently tilt your head to one side, bringing your ear towards your shoulder. Feel the stretch along the opposite side of your neck. Hold for a few seconds, then switch sides. You can also gently rotate your head from side to side.   

Tips for Back and Shoulder Workout  

Get ready to conquer supersets like a seasoned pro with these insider tips. And guess what? We’re adding some extra perks, including nourishing smoothies, invigorating circuit training, and a dash of intermittent fasting magic. So, buckle up and let’s dive in.  

Nutrient-Packed Smoothies: Begin your workout with a power-packed smoothie. Blend in protein, healthy fats, and a touch of carbs for sustained energy. Imagine enjoying a delicious smoothie that not only tantalizes your taste buds but also ignites your muscles for peak performance.  

Thrilling Circuit Training: Ever tried circuit training? It’s like a party for your muscles. Alternate between back and shoulder exercises in quick succession. Your muscles will thank you, and you’ll be on the fast track to impressive gains.  

Intermittent Fasting Magic: Here’s a secret weapon – intermittent fasting. Time your meals strategically, and you’ll transform into a fat-burning dynamo. Picture crushing your workout while your body taps into stored energy reserves, giving you that extra edge.  

Masterful Meal Prep: Ready to embrace meal prep? Absolutely. Dedicate quality time to preparing meals for the week. Imagine having perfectly balanced meals ready to go, ensuring you stay on track. No more last-minute fast-food decisions – just pure, nourishing excellence that propels your journey.  

Navigating Macronutrients: Let’s get real about macros. Protein, carbs, and fats – they’re your nutrition heroes. Adjust your intake based on your goals. Carbs for energy, protein for muscle recovery, and healthy fats for overall brilliance.  

Conquering Plateaus: Plateaus are a part of the journey, but they won’t hold you back. Shake up your routines, adjust exercises, and consider tweaking your diet if necessary. Remember, it’s all about challenging your muscles in new ways.  

Conclusion 

 And there you have it, fitness warrior. Your journey into the world of back and shoulder superset workouts has been truly remarkable.  

From effective exercises that sculpt your muscles to clever strategies like smoothies, circuit training, and meal preparation, you’ve armed yourself with a toolkit to conquer your goals.  

Every rep, every drop of sweat, and every ounce of dedication has propelled you closer to embodying your best self. As you move forward, breaking through plateaus and embracing challenges, keep that passion burning bright.  

Your back and shoulders are ready to shine, and so are you. Now, step forward and persistently reshape your fitness narrative with energy, determination, and unwavering resolve. Your adventure has only just begun.  

Frequently Asked Questions (FAQs)