Having a back and shoulder dumbbell workout template to refer to can help you in several ways.
Let’s say you typically perform bro split type workouts. And your company sends you on a business trip forcing you to miss your back day workout. You arrive at the hotel they are putting you up in only to find out there’s no gym anywhere within walking distance.
You’re in jeopardy of missing your shoulder day workout now too.
You wander down to the hotel gym on floor 3 (why are they always on random floors?). Not a single barbell, rack, or machine. Only a rack of dumbbells and a couple workout benches.
You remember that time you found your current workout routine on Legacy Muscle.
And now you’re back here reading the words I have typed out with your jaw wide open because you can’t believe I’ve predicted the future from the comfort of my kitchen table as I type out these words.
All joking aside, combining two bro split workout days together is just one example of how a back and shoulder dumbbell workout can come in handy.
You may also just want some extra volume in your weekly training to hit the muscles of your back and shoulders. And, in doing so, perhaps you don’t want to go all the way to the gym to perform the workout.
Whatever your reason for searching for a back and shoulder workout you can perform with dumbbells, I’ve got you covered.
Dumbbell Back and Shoulder Workout Overview
The following workout will contain six exercises. 2 of the exercises are selected to train the muscles of the back. 2 of the exercises will train the muscles of the shoulder. And the other 2 exercises will train muscle groups that people often question, “is that a back exercise or a shoulder exercise?”
The workout can be performed as a standalone workout or as an extra day in your normal workout routine.
The workout will require that you have a bench and a set of (adjustable) dumbbells.
Depending on the duration of your rest periods, the workout can be performed in 25-40 minutes. Regarding rest periods, a general recommendation is to rest for 45-60 seconds in between sets and exercises.
Back and Shoulder Dumbbell Workout
| Exercise | Set Range | Rep Range |
| Dumbbell Row | 3-5 | 6-12 |
| Chest Supported Dumbbell Row | 3-4 | 8-12 |
| Dumbbell Shoulder Press | 3-5 | 6-12 |
| Seated Dumbbell Lateral Raise | 3-4 | 8-12 |
| Dumbbell Shrug | 2-4 | 10-15 |
| Dumbbell Rear Delt Raise | 2-3 | 10-15 |
Final thoughts on Back and Shoulder workouts with dumbbells
You can get in a great workout anywhere so long as you have access to dumbbells. If you’re in need of a full dumbbell workout routine, you can check out our expert guide on dumbbell only workouts.
Pairing the muscles of the back and shoulder together is a pretty solid way to get a great upper body pump.
If you’re looking for a way to really build your X-frame physique, an extra shoulder and back workout using dumbbells during your weekly training could be just what you need.
If you enjoyed this workout, please consider bookmarking the Legacy Muscle website so that you remember to come back and check out all of the other content I am posting. I am on a mission to provide free workout templates the meet the needs of anyone searching for a workout template- and I hope that I can continue to be part of your fitness journey.
Know someone who is looking for a great workout routine to perform. Please consider sending them the Legacy Muscle website as well so that we can both be part of their fitness journey!