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Back and Shoulder Workout Routine for Women


Back and Shoulder Workout Routine for Women
Table Of Contents

Women with toned shoulders are more attractive as strong shoulders give the illusion of a slimmer waist and make you appear confident. Shoulder exercises can also improve posture, strengthen shoulders, and lower the risk of developing shoulder pain. 

Therefore, women must do shoulder exercises regardless of age, fitness, or profession. You only need a set of dumbbells to get started. You should choose a challenging weight so you can push up from your shoulders to the overhead. This weight is usually 8-10 lb. to begin with.

If you work out in a gym, you will find a variety of dumbbell sizes. When working out at home, you can purchase heavier sets as you progress through your routines or buy adjustable dumbbells. 

We will show you how to do the greatest shoulder workout for women, which will target various muscles in your shoulders. Continue reading to learn which exercises target the shoulder muscle. Get your dumbbells and start working!

But, first, let us take a glance at the muscles that make up our shoulders.

Shoulder Muscle Anatomy

Your shoulder muscles are the deltoid muscles. They consist of three muscle fiber sets: you can see front delts in red, lateral delts in green, and rear delts in blue. 

1. Front Delts

Your front delts are the muscle fibers originating from the front of your collar bone. They are next to your pectoralis major, the chest muscle that is a thick, fan-shaped, or triangular convergent muscle situated at the chest of the human body. 

Your front delts are located on your upper arm bone, the humerus. They are designed to allow you to flex your shoulder. You will notice your front delts while moving your arm forward, such as while performing pressing movements or front raises

2. Lateral Delts

The lateral delts come from your acromion, which is the bony process at the base of your shoulder blade. The fibers pass over your shoulder joint and insert on the outer side of your humerus. 

The main purpose of your lateral deltoid is to lift your shoulder. That is when your arm extends to your side like a lateral raise. If your arm is externally rotated, it can transversally lift your arms. Your lateral deltoid is what keeps your arm in place when you lift or carry things.

3. Rear Delts

Your rear delts come out from the spine of your shoulder blade. They partially cover your infraspinatus and teres minor, which are two of your rotator cuff muscles. The rear delt is located on the outside of the humerus. 

It extends your shoulder and externally rotates your humerus. It also supports your laterals in extending your shoulder and rotates your shoulder externally at the rotator cuff together with infraspinatus and teres minor. 

Other than these delts, your chest, lats (latissimus dorsi), and rotator cuff are groups of muscles that cross your shoulder joints. The trapezius muscles don't cross your shoulder joints but attach directly to your shoulder blade. This is what makes the base of your shoulder joint.

Workout Summary

Main Goal

Build Muscle

Workout Type

Single Muscle Group

Training Level


Program Duration

6 Weeks

Days Per Week


Time Per Workout

45-60 Minutes

Equipment Required

Bodyweight, Dumbbells

Gender Target 


Before moving on to the shoulder exercises, you should take 10 minutes to warm up your body and shoulder muscles.

Workout Routine for Women

Back and Shoulders




Dumbbell Shoulder Press



Dumbbell Upright Row



Bent-Over Dumbbell Row



Side Lateral Raise









Workout Description 

Shoulder muscles are small muscle groups, so you can do them 2 to 3 times a week either separately or combine them with an upper-body routine. Let us look at which this workout targets shoulder muscles.

1. Dumbbell Shoulder Press

Target Muscles: It targets the upper back, pecs, and deltoids supported with the triceps. You should not feel pain when doing a shoulder press. If performing three sets seem easy, it's time to increase the weight. It is a great exercise to tone your arms and increase shoulder width.

2. Dumbbell Upright Row

Target Muscles: This move works on your shoulder blades. While doing this upright row, you must maintain a good posture. The targeted muscles are important for good posture and provide the foundation for a stable shoulder that you can use to perform more difficult movements like overhead presses.

3. Bent-Over Dumbbell Row

Target Muscles: Along with your back muscles, bent over rows targets your latissimus dorsi, rhomboids, spinal erectors, and trapezius muscles.

4. Side Lateral Raises

Target Muscles: Lateral raises target the trapezius fibers and some deltoid muscles. Three heads make up the deltoid muscles. The three heads merge before attaching the upper arm bone to the humerus. This exercise can make your shoulders appear more defined and wider.

5. Push-Ups

Target muscles: Whichever push-up you perform, standard, knee bent, incline table push-ups, or wall push-ups, they target your upper pectoralis major, lower pectoralis major, anterior deltoids, bicep brachii, and tricep brachii muscles. 

If you can do push-ups effortlessly, do three failure sets. If you cant do traditional push-ups, you can try with your knees bent. You can also try kneeling on the floor, hands elevated on a table or bench, lying in a push-up position, and pushing yourself up. 

6. Pull-Ups

Target Muscles: Pull-up is one of the best exercises to strengthen the back and shoulder muscles. The following muscles are involved in pulling ups: Latissimus Dorsi, Trapezius, Thoracic Erector Spinae, and Infraspinatus. 

You can begin with a Gravitron machine if you have it in your gym. You can also do jump pull-ups using a pull-up bar. Simply jump to the bar, then slowly lower yourself. 

A rubber band made for this purpose can also be attached to the bar. You can also do pull-ups by placing your foot into the band and pulling up with your arms. You can also try seated pull-ups if your children have a swing set. 

You can also try seated pull-ups if your children have a swing set or use pull-up resistance bands by DMoose. 

Pull Up Resistance and Workout Bands

Pull-up assistance bands are a one-step solution to give you all comfort required during rigorous training. These bands are perfect for elevating your performance on the deadlift, powerlifting, and shoulder press training.

Don’t be afraid to gain weight on your dumbbells to continue building strength. Push-ups and pull-ups should be continued to build strength. Sometimes, it takes a year to get a pull-up or full push-up in deconditioned women. However, both exercises will help you achieve the perfect shoulder outline.

To perform shoulder workouts at home, you can purchase your Hex Dumbbells by DMoose, varying in different sizes ranging from 1.1kg to 22.7kgs.

The hex dumbbell has a rubber hexagon-shaped head that prevents rolling about on the floor. As a result, you can use it for a longer workout session with no issues. So order yours now!

Hex Dumbbells

The hexagonal dumbbell consists of two weighted heads connected by a central grip shaft. It's the future of weight training and it's waiting for you.

Wrapping Up

You can do these movements in a single workout to target the shoulders or add to your routine to enhance your workout. Challenge yourself to do 12 reps by adding extra weight. This workout targets the small muscle group, so you can perform this workout 2-3 times per week.

The upper arms are the most important muscles in shoulder exercises. These include the triceps and biceps. Strong shoulders will result from toned arms. Especially targeting the arms, like in these exercises, can help strengthen the muscles and assist with shoulder exercises. In return, you will see a faster result.

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