{"id":58804,"date":"2024-09-09T00:00:00","date_gmt":"2024-09-08T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/16min-back-and-shoulder-workout\/"},"modified":"2024-09-09T00:00:00","modified_gmt":"2024-09-08T22:00:00","slug":"16min-back-and-shoulder-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/16min-back-and-shoulder-workout\/","title":{"rendered":"Workout of the week: 16-min back and shoulder workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ back and shoulder workout \/ 16 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, resistance band & lat pull-down machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

When looking for workouts online, it’s common to see workouts that combine back and shoulders<\/strong> \u2014 and there’s a reason for this. First, these two body parts share overlapping muscle groups and complementary movements<\/strong>. Many back exercises also engage the shoulders, while some shoulder exercises involve upper back muscles.<\/strong> So, combining these in the same session contributes to a more efficient training session.<\/p>\n\n\n\n

Pairing two muscle groups will allow for a balanced development of your upper body, help you maintain a proper posture, and reduce muscle imbalances<\/strong>. <\/p>\n\n\n\n

This back and shoulder workout <\/strong>can help you get all the benefits above. It has 4 exercises <\/strong>with 12 reps<\/strong>. Perform 4 rounds<\/strong> using challenging weights to make this routine more effective. You’ll get 1-minute to rest between exercises and rounds<\/strong>, making this a 16-minute<\/strong> training session. <\/p>\n\n\n\n

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  1. Dumbbell seated z press <\/li>\n\n\n\n
  2. Plank row<\/li>\n\n\n\n
  3. Resistance band pull-apart<\/li>\n\n\n\n
  4. Lat pull-down<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s strengthen that upper body!<\/strong><\/p>\n\n\n\n

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    \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 12 reps<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-min rest between exercises and rounds<\/li>\n\n\n\n
    • 16 minutes total <\/li>\n\n\n\n
    • Equipment: Dumbbells, resistance band & lat pull-down machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – Dumbbell seated z press<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

        \n
      • Sit on the floor with your legs straight out in front of you. <\/li>\n\n\n\n
      • Hold a dumbbell in each hand at shoulder height, keeping your back straight and your core engaged. <\/li>\n\n\n\n
      • Press the dumbbells overhead until your arms are fully extended. <\/li>\n\n\n\n
      • Lower the dumbbells back to shoulder height, keeping your back straight and avoiding leaning it back. <\/li>\n<\/ul>\n\n\n\n