9 Best Back and Shoulder Superset Workout Routine

Have you ever struggled to fit a full workout into your busy schedule? As someone who works a nine-to-five job and has numerous other commitments, finding time to exercise can be a challenge.

If you answered yes, then you’re in luck.

This back and shoulder superset workout routine is exactly what you need to take your fitness to the next level.

This workout routine is designed to target and strengthen your upper body muscles while keeping your heart rate up for maximum calorie burn, this high intense workout is perfect for anyone who wants to push themselves to the limit or for those who limited time or have a busy schedule.

Whether you’re a seasoned gym-goer or just starting out, this routine is guaranteed to leave you sweating and feeling the burn.

So why wait?

Let’s get started and see what your body is capable of.

What is superset?

Superset is a form of workout where we perform two or more exercises consecutively with little to no rest in between the set.

The exercises usually target different muscle groups, allowing you to work multiple areas of your body in a shorter period of time.

Supersets are used to increase the intensity level of a workout, challenging your muscles and improving your overall fitness.

Some common examples of superset exercises include pairing bicep curls with triceps extensions, or squats with lungs.

Supersets can be performed using different equipment, including free weights, resistance bands, or bodyweight exercises.

It is important to maintain proper form and technique during superset exercises to prevent injury and maximise the benefits.

This exercise is a great way to mix up your workout routine, increasing the efficiency of your workouts, and challenging muscles in new ways.

Incorporating supersets into your fitness routine can help you achieve your fitness goals and improve your overall health and well-being in a limited time period.

Benefits Of Superset Training

Superset is a popular form of workout which involves performing two exercises back-to-back without any rest in between.

This type of training has become very popular in recent years due to its numerous benefits.

Increased Efficiency

Superset is an efficient way to work out as it allows you to work multiple muscle groups in a short period of time.

By performing two exercises back-to-back, you can target different muscle groups, which means you can complete your workout in a shorter period of time.

This can be especially helpful if you have a busy schedule and want to make the most of your time at the gym.

Increased Intensity

Superset training also helps to increase the intensity of your workout.

By performing two exercises back-to-back, you can increase the amount of weight you lift, which means you can push your muscles harder and achieve greater gains.

This increased intensity can be helpful if you have hit a plateau in your workout routine and want to challenge yourself to see better results.

Improved Cardiovascular Health

Superset training can also help to improve your cardiovascular health.

By performing exercises back-to-back, you keep your heart rate elevated throughout the workout, which helps to improve your cardiovascular muscles.

This improved endurance can translate to better overall health, as a healthy cardiovascular system is essential for optimal health and well-being.

Enhanced Muscle Growth

Superset training is also a great way for enhancing muscle growth.

By performing two exercises back-to-back, you can target the same muscle group from different angles, which helps to stimulate muscle growth and increase muscle size.

This increased muscle growth can be helpful if you are looking to build strength and achieve a more toned physique.

Back exercises

Pull-ups

Pull-ups are great exercise for your back that can bring many benefits to your overall health and fitness.

This exercise mainly targets your upper and mid-back muscles.

These muscles are responsible for the movement that you do daily, including pulling and lifting objects.

In addition, pull-ups help you to strengthen and tone your back muscles and it also works on your arms, shoulders, and core.

This makes them a great full-body exercise that can help you build strength, improve your posture, and reduce your risk of developing back pain.

One of the best things about pull-ups is that they can be done just about anywhere with a sturdy bar.

Whether you’re at the gym, at home, or on the go, you can easily incorporate pull-ups into your workout routine.

Plus, there are many different variations of pull-ups that you can try, including wide grip pull-ups, chin-ups, and assisted pull-ups.

Here are the steps to perform a basic pull-up:

1. Stand beneath a pull-up bar and grasp it with an overhand grip (palms facing away from you) that is slightly wider than shoulder-width apart.
2. Hang with straight arms, engaging your shoulder blades and keeping your core tight.
3. Pull your body up towards the bar, keeping your elbows close to your body and your shoulders down and back.
4. Continue pulling until your chin is above the bar.
5. Pause for a moment at the top of the movement, then lower your body back down to the starting position with control.
6. Repeat for the desired number of repetitions.

Rows

Rows are a great way to strengthen your back muscles.

They can be performed with different types of equipment, such as dumbbells, resistance bands and barbells.

Rows mainly target your upper back muscles, including your rhomboids, traps and lats.

Incorporating rows into your workout routine can improve your posture, prevent injury and enhance your overall back strength.

Rows are a versatile exercise that can be modified to suit your fitness level and equipment availability.

They can be performed in a variety of ways, from bent-over rows to inverted rows and single-arm rows.

Each type of row exercise targets a slightly different area of the back muscles, providing a well-rounded workout.

• Bent-over rows: This exercise is performed by standing with your feet shoulder-width apart, slightly bending your knees, and hinging forward at your hips. Hold a weight in each hand with your palms facing down. Pull the weights up towards your chest, keeping your elbows close to your body. Lower the weights back down to the starting position. This exercise targets your upper and middle back, as well as your biceps.

• Inverted rows: This exercise can be performed with a barbell or TRX suspension trainer at waist height. Lie underneath the bar or straps and grab onto it with an overhand grip. Pull your chest up towards the bar or straps, keeping your body in a straight line. Lower yourself back down to the starting position. This exercise targets your upper back, shoulders, and biceps.
• Single-arm rows: This exercise is performed by standing with your feet shoulder-width apart, holding a weight in one hand. Hinge forward at your hips and place your free hand on a bench or chair for support. Pull the weight up towards your chest, keeping your elbow close to your body. Lower the weight back down to the starting position and switch sides. This exercise targets your lower and middle back, as well as your biceps.

To perform bent-over rows:

• Stand with your feet shoulder-width apart, slightly bending your knees, and hinge forward at your hips.
• Hold a weight in each hand with your palms facing down.
• Pull the weights up towards your chest, keeping your elbows close to your body.
• Lower the weights back down to the starting position.

To perform inverted rows:

• Set up a barbell or TRX suspension trainer at waist height.
• Lie underneath the bar or straps and grab onto it with an overhand grip.
• Pull your chest up towards the bar or straps, keeping your body in a straight line.
• Lower yourself back down to the starting position.

To perform single-arm rows:

• Stand with your feet shoulder-width apart, holding a weight in one hand.
• Hinge forward at your hips and place your free hand on a bench or chair for support.
• Pull the weight up towards your chest, keeping your elbow close to your body.
• Lower the weight back down to the starting position and switch sides.

Deadlifts

Deadlifts is a compound exercise that mainly targets your hamstrings, glutes, and lower back muscles.

This is one of the best exercises for building overall strength and is a staple in many strength-training programs.

While deadlifts mainly focus on your lower body, deadlifts can also be a great exercise to build your upper back muscles.

In addition, deadlifts can be modified to target the upper back more directly.

By using a snatch grip (hands placed wider on the barbell) or a deficit deadlift (standing on a platform or weight plates), the range of motion is increased, and the upper back muscles are forced to work harder.

These variations can be useful for individuals who want to focus on developing their upper back strength and size.

To perform a deadlift, stand with your feet shoulder-width apart and your toes pointing forward. Place your hands on the barbell, slightly wider than shoulder-width apart.

Your palms should be facing down, and your arms should be straight.

Begin the lift by driving your heels into the ground and standing up, keeping your back straight and your chest up.

As you lift the barbell, keep it as close to your body as possible.

Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight and your chest up.

When performing deadlifts to target the upper back more directly, you can use a snatch grip or a deficit deadlift.

In a snatch grip deadlift, place your hands wider on the barbell than you would for a traditional deadlift.

For a deficit deadlift, stand on a platform or weight plates so that your starting position is lower than it would be for a traditional deadlift.

Remember to always use the proper form and start with a weight that is appropriate for your fitness level.

Lat pull-downs

Lat pull-downs are one of the most effective exercises for strengthening the muscles in your back.

This exercise targets the latissimus dorsi muscles, which are the large muscles that run down the sides of your back.

To perform a lat pull-down, you’ll need a lat pull-down machine. Sit facing the machine with your feet flat on the floor and your knees bent.

Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

Start with your arms fully extended and your shoulders relaxed. Pull the bar down towards your chest while keeping your elbows close to your body.

Pause for a second at the bottom of the movement, then slowly release the bar back up to the starting position.

It’s important to maintain proper form throughout the exercise.

Keep your back straight and your chest up and avoid swinging or using momentum to move the weight.

You should feel a stretch in your lats as you lower the bar, and a contraction in your back muscles as you pull the bar back up.

Lat pull-downs can be done in a variety of ways, including with different grips and hand positions. Experiment to find the variation that feels best for you.

Incorporating lat pull-downs into your back workout routine can help improve your posture, increase upper body strength, and reduce your risk of injury.

Try adding this exercise to your next gym session and feel the benefits for yourself!

To perform a lat pull-down, you’ll need a lat pull-down machine. Sit facing the machine with your feet flat on the floor and your knees bent.

Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.

Start with your arms fully extended and your shoulders relaxed. Pull the bar down towards your chest while keeping your elbows close to your body.

Pause for a second at the bottom of the movement, then slowly release the bar back up to the starting position.

It’s important to maintain proper form throughout the exercise. Keep your back straight and your chest up and avoid swinging or using momentum to move the weight.

You should feel a stretch in your lats as you lower the bar, and a contraction in your back muscles as you pull the bar back up.

Lat pull-downs can be done in a variety of ways, including with different grips and hand positions. Experiment to find the variation that feels best for you.

Shoulder exercises

Overhead press

Overhead press is a popular and effective shoulder exercise that can help to build strength and muscle in the shoulders.

This exercise is also known as the military press or shoulder press and targets the deltoids, triceps, and upper back muscles.

To perform the overhead press, stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height.

Make sure that your elbows are directly under the wrist and the palms are facing forward.

Push the weight overhead until your arms are fully extended, and then slowly lower the weight back down to shoulder height.

The overhead press is a compound exercise that not only helps to build shoulder strength but also engages the core and lower body muscles.

This exercise can be done with different variations such as seated, standing, or with a single arm.

It is essential to use the proper form to avoid injury while performing the overhead press.

Beginners should start with lighter weights and focus on getting the technique right before increasing weight.

It is also important to warm up before the exercise and stretch the muscles after completing the workout.

Lateral raises

Lateral raises are a great exercise for targeting the shoulder muscles. They are also known as lateral deltoid raises, as they primarily work the lateral or middle portion of the deltoid muscle.

To perform a lateral raise, stand with your feet shoulder-width apart and hold a dumbbell in each hand.

With your arms straight and your palms facing your thighs, lift the weights out to your sides until your arms are parallel to the floor.

Hold for a moment, then slowly lower the weights back down to your thighs.

It is important to use proper form when performing lateral raises to avoid injury and maximize results. Keep your core engaged and avoid swinging or jerking the weights.

Start with a lighter weight and gradually increase as you become stronger.

Incorporating lateral raises into your shoulder workout routine can help enhance shoulder strength and improve overall shoulder aesthetics.

Front raises

Front raises are a great exercise for targeting the front of your shoulders.

To perform a front raise, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.

Next, slowly raise your arms straight in front of you until they are parallel to the ground. Pause for a moment, then slowly lower the dumbbells back to the starting position.

Repeat this movement for several reps.

Front raises can be performed using a variety of weights, depending on your fitness level. They can also be done with a barbell or cable machine.

Adding front raises to your shoulder workout routine can help build stronger and more defined shoulders.

Remember to always use the proper form and start with a lighter weight to avoid injury. Happy lifting!

Rear delt flies

Rear delt flies are a great exercise for targeting the muscles in the back of your shoulders. This exercise can be done with dumbbells or resistance bands. Here’s how to do it:

• Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing each other. If using resistance bands, anchor the band under your feet and hold one end in each hand.
• Bend your knees slightly and lean forward at the waist, keeping your back straight.
• Raise your arms out to the sides, keeping them straight, until they are at shoulder level.
• Squeeze your shoulder blades together and hold for a second.
• Lower your arms back down to the starting position.
• Repeat for 3 sets of 10–12 reps.

Superset workout routine

If you’re looking for a way to maximize your time at the gym and challenge your muscles, superset workouts are an effective option.

By pairing exercises for your back and shoulders, you can create a comprehensive upper body workout that hits multiple muscle groups at once. Here are some examples of back and shoulder superset workouts to try out:

Workout 1:

This workout targets your back and shoulders with three different supersets.

Superset 1:

This superset focuses on your lats and shoulders.

• Lat pulldowns: 3 sets of 10 reps
• Seated dumbbell shoulder press: 3 sets of 10 reps

Superset 2:

This superset targets your upper back and shoulders.

• Barbell rows: 3 sets of 10 reps
• Lateral raises: 3 sets of 10 reps

Superset 3:

This superset targets your mid-back and front delts.

• Cable rows: 3 sets of 10 reps
• Front raises: 3 sets of 10 reps

Workout 2:

This workout includes three supersets that target your back and shoulders from different angles.

Superset 1:

This superset targets your lusts and shoulders.

• Chin-ups: 3 sets of 10 reps
• Arnold press: 3 sets of 10 reps

Superset 2:

This superset targets your middle and upper back, as well as your shoulders.

• Dumbbell rows: 3 sets of 10 reps
• Upright rows: 3 sets of 10 reps

Superset 3:

This superset targets your back and shoulders from different angles.

• T-bar rows: 3 sets of 10 reps
• Shoulder fly’s: 3 sets of 10 reps

Workout 3:

This workout features three supersets that challenge your back and shoulders with compound movements.

Superset 1:

This superset targets your entire back and shoulders.

• Deadlifts: 3 sets of 10 reps
• Military press: 3 sets of 10 reps

Superset 2:

This superset targets your upper back and shoulders.

• Pull-ups: 3 sets of 10 reps
• Dumbbell lateral raises: 3 sets of 10 reps

Superset 3:

This superset targets your mid-back and rear delts.

• Bent-over rows: 3 sets of 10 reps
• Rear delt fly’s: 3 sets of 10 reps

Remember to always warm up properly before starting any workout and to cool down properly after.

Additionally, adjust the weights and reps to your fitness level and abilities to avoid injury and achieve the best results.

Tips and precautions

If you’re planning to do a back and shoulder superset workout, there are some important tips and precautions you should keep in mind to ensure you get the most out of your workout and avoid any injuries.

Tips

• Warm-up: It is important to warm up your muscles before starting any workout. Spend your 5–10 minutes doing some light cardio or dynamic stretching to get your heart beat up and your muscles ready for exercises.
• Focus on form: Proper form is essential for any exercise, but especially for superset workouts which involve doing multiple exercises back-to-back. Make sure you are using the correct form for each exercise to avoid injury and get the most out of your workout.
• Choose the right weight: Make sure you are using weights that are appropriate for your fitness level and exercises which you are doing.
• Stay hydrated: Drink plenty of water before, after and during your workout to stay hydrated and to help your muscles function properly.
• Rest between sets: Take breaks between sets which will allow your muscles to recover before starting the next set. This will help you in avoiding fatigue and injury.

Precautions

• Start slow: If you’re new to superset workouts, start slow and gradually increase the intensity and duration of your workouts. This will help you avoid injury and build up your strength and endurance over time.
• Listen to your body: Pay attention to any pain or discomfort you feel during your workout. If something doesn’t feel right, stop the exercise and seek medical advice if necessary.
• Avoid overtraining: It’s important to give your muscles time to rest and recover after a workout. Don’t do back and shoulder superset workouts every day. Instead, aim to do them 2–3 times a week and allow your muscles at least 24 hours of rest between workouts.
• Modify exercises if necessary: If you have any pre-existing injuries or conditions, you may need to modify some of the exercises to avoid exacerbating the issue. Consult with a personal trainer or physical therapist for guidance on how to modify the exercises to suit your needs.

Conclusion

In conclusion, a back and shoulder superset workout routine is a fantastic way to get a full-body workout in a short amount of time.

By targeting two major muscle groups in your upper body, you’ll be able to build strength and definition while burning calories and boosting your metabolism.

Incorporating exercises like pull-ups and rows will help you develop a strong and defined back, while shoulder exercises like overhead presses and lateral raises will help you build a sculpted and strong upper body.

By structuring your workout routine as supersets and focusing on proper form and technique, you’ll be able to get the most out of your time in the gym.

Remember to warm up properly and cool down with stretches to prevent injury and aid in recovery.

With dedication and consistency, a back and shoulder superset workout routine can help you achieve your fitness goals and improve your overall health and well-being.

Originally Published on Losesimply.