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  1. #1
    RyDawg88's Avatar
    RyDawg88 is offline Junior Member
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    Back and Shoulder Exersises

    Crap, i think ive been getting these two muscle groups confused when working out. Can anyone put shoulder and back exersises. I don't have a pull up bar, or cables or anything, just bench and dumbells

  2. #2
    willpharmd's Avatar
    willpharmd is offline Junior Member
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    Here r some dumbell exercises.
    Shoulder: seated dumbell press, arnold presses, and front-; side-; rear- dumbell raises.

    Back: One arm dumbell row and Not much else that i can think of.
    If u have a barbell u can also do bent over rows and deadlifts for back.
    Also u can stick the end of a barbell in the corner of a room and load the other end with plates to imitate T-bar rows.
    Last edited by willpharmd; 01-09-2003 at 07:53 PM.

  3. #3
    RyDawg88's Avatar
    RyDawg88 is offline Junior Member
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    thanx, what does shrugs work?

  4. #4
    willpharmd's Avatar
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    Your Traps. u can also do upright rows with a barbell or dumbells for traps. I usually work my traps with my shoulders, some prefer to do it with their back workout.

  5. #5
    yellows2k is offline Member
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    Here is my routine:
    Shoulders:
    Military Press 4-6 reps for 3 sets
    Side Laterals or Upright rows for 6-8 reps of 3 sets

    Back:
    Deadlifts 3-5 reps for 3 sets
    Weight pull ups, but since you don't have a bar, I guess you can do DB rows or DB pullovers 4-6 reps for 3 sets
    Bent over BB Rows 4-6 reps for 3 sets

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