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How To Get Bigger Shoulders And Middle Back

Looking to strengthen and tone your shoulders and middle back? 💪🏋️‍♀️ Incorporate these effective exercises into your workout routine for a sculpted upper body. 🔥 Get ready to feel the burn and see results! 🏋️‍♂️💥

A female athlete in the gym training shoulders on an exercise machine with gym background digital art

💪🏋️‍♀️ Get ready to strengthen and sculpt your shoulder muscles with this targeted workout routine! Whether you're a beginner or a seasoned fitness enthusiast, these exercises will help you build strong and defined shoulders. Say goodbye to weak and flabby deltoids and hello to a powerful and well-rounded upper body! 💪 In this article, we will cover:

🔹 The importance of shoulder workouts for overall upper body strength and aesthetics.

🔹 Essential exercises to effectively target your shoulder muscles.

🔹 Tips and techniques to maximize your shoulder workout results.

🔹 How to properly warm up and cool down for a safe and effective shoulder workout.

So, grab your weights or head to the gym, because it's time to give your shoulders the attention they deserve and achieve the well-defined shoulders you've always wanted! 💪

Warmup

🔥Warm up, stretch, and cardio are essential before training your shoulders and middle back muscles!  Not only do they help prevent injuries, but they also improve flexibility and enhance performance.

📈 By increasing blood flow and warming up the muscles, you can maximize your workout potential.  

🏋️‍♀️Some effective warm-up exercises include arm circles and shoulder rolls, while stretching exercises like cat-cow and seated twists can help loosen up the middle back.

🔄 Incorporating cardio activities like jumping jacks or jogging can further elevate your heart rate and prepare your body for a productive workout.

💯 So, remember to always warm up, stretch, and add some cardio before targeting those shoulder and middle back muscles!

Compound Movements

🏋️‍♂️ Strengthening your shoulders and middle back is crucial for a well-rounded workout routine. Incorporating compound movements into your training can help you achieve maximum gains and overall strength. Discover the importance of compound movements for these muscle groups and take your fitness journey to the next level! 💥

Machine Shoulder Press

Achieve stronger and sculpted shoulders with our machine shoulder press. Our equipment ensures proper form and maximum results for an effective upper body workout.

Instructions

1️⃣Select a weight and adjust the height of the seat to suit you. Sit up straight and and hold the handles. This is your starting position.

2️⃣Lift the handles, extending your hands fully upward.

3️⃣After a brief pause, slowly return to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.


Perform the reps slowly and in a controlled manner.


Smith Machine Bent Over Row

Looking to level up your back workout? Discover the benefits of the Smith Machine Bent Over Row, a compound exercise that targets multiple muscle groups for a stronger and more defined back. Maximize your gains with proper form and variations to challenge yourself and achieve your fitness goals.

Instructions

1️⃣Stand with feet shoulder width apart holding the smith machine barbell in an overhand grip. Your hands should be shoulder width apart on the bar.

2️⃣Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.

3️⃣Keeping the rest of your body stationary and your elbows in, row the barbell up towards your body. Focusing on contracting your back muscles as you do so.

4️⃣Hold the contraction at the top for a second then slowly return to the starting position.

5️⃣Repeat for as many repetitions as required.

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Tips

This exercise is not recommended for people with back problems.


Don't swing or bounce your body when performing this exercise.


Keep your back straight as you raise the barbell.


Perform the reps slowly and in a controlled manner.


Isolation Movements

Isolation movements are key when it comes to targeting specific muscles like the shoulders and middle back.

🔓By incorporating exercises that isolate these muscle groups, you can effectively strengthen and sculpt them, leading to improved posture, enhanced athletic performance, and reduced risk of injuries.

Discover the power of isolation movements in your training routine and unlock the full potential of your shoulder and middle back muscles! 💥🚀

Cable Rear Delt Flyes

Looking to strengthen your rear delts? Cable rear delt flyes are a highly effective exercise that targets and tones this muscle group, helping you achieve a well-rounded and defined upper body. Incorporate cable rear delt flyes into your workout routine for noticeable results and improved shoulder stability.

Instructions

1️⃣Set the same weight on each side of the cable machine. Adjust the position of each pulley to the highest point.

2️⃣Stand in the middle of the cable machine holding the cables on each side. Hold the left cable with your right hand and the right cable with your left hand. Your hands should be crossed over. This is your starting position.

3️⃣Move your arms out and backward to initiate the movement until your arms are parallel with your body. Focus on contracting your rear delts as you perform this movement.

4️⃣After a brief pause, slowly return to the starting position.

5️⃣Repeat for as many repetitions as required.

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Tips

When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.


Perform the reps slowly and in a controlled manner.


Rear Delt Dumbbell Raises

Looking to target and strengthen your rear deltoids? Rear delt dumbbell raises are a highly effective exercise that helps to isolate and build this muscle group, leading to improved shoulder stability and definition

Instructions

1️⃣Stand with your feet about shoulder width apart, holding a dumbbell in each hand with palms facing into the front of your thighs. Lean forward at your hips and bend your knees keeping your back straight. This is your starting position.

2️⃣Keeping your elbows slightly bent, raise the dumbbells up and to the side focusing on contracting the back of the shoulders. Raise the dumbbells until your arms are parallel to the floor.

3️⃣Pause for a moment at the top of the motion then slowly return to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Don't swing or bounce your body when performing this exercise.


Keep your back straight as you raise the dumbbells.


Perform the reps slowly and in a controlled manner.


Middle Back Shrug

The middle back shrug is a simple yet effective exercise that targets the muscles in the middle of your back, helping to improve posture and strengthen the upper body. Incorporating this exercise into your fitness routine can lead to a stronger and more balanced physique

Instructions

1️⃣Stand and lean on an incline bench (at about 30 degrees height) face down. The top on the bench should be on your chest. Hold a dumbbell in each hand and let your arms hang. This is your starting position.

2️⃣Shrug your back by squeezing your shoulder blades together and holding the contraction for 2 seconds.

3️⃣Relax and go back to your starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Perform the reps slowly and in a controlled manner.


Incline Bench Pull

Increase your upper body strength with the Incline Bench Pull, a powerful exercise that targets your back and biceps. Perfect for building a sculpted physique and improving your overall fitness

Instructions

1️⃣Stand and lean on an incline bench (at about 30 degrees height) face down. The top on the bench should be on your chest. Hold a barbell in a overhand grip and hold your arms straight. Your palms should be facing backward. This is your starting position.

2️⃣Using your upper back and elbows to drive the movement, raise the barbell up until your upper arms and forearms make a 90 degree angle.

3️⃣After a brief pause, slowly return to the starting position.

4️⃣Repeat for as many repetitions as required.

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Tips

Perform the reps slowly and in a controlled manner.


Summary of the workout

🎉 Congratulations on reading this far! 🙌 Ready for a killer workout? 💪💥 Give this workout targeting your shoulders and middle back a try

But if you want more detailed instructions and a customized workout plan, download the GymStreak app now! Get access to tailored workouts designed to help you reach your fitness goals. Don't miss out on the opportunity to level up your fitness journey. Start today with GymStreak! 💯🔥

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