Back and Shoulder Exersises

[RyDawg88]

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

[willpharmd]

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.

[RyDawg88]

thanx, what does shrugs work?

[willpharmd]

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.

[yellows2k]

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