Best V-Shape Body Workout for  Back and Shoulder

By Nidhi Singh

Warm UP 

Begin by engaging in 5 to 10 minutes of gentle cardiovascular activity, such as jumping jacks or jogging in place, to stimulate blood circulation and prepare your muscles for the workout ahead.

Back Exercises

– Aim for 3 sets of 8-12 reps. – If you can't do pull-ups yet, use an assisted pull-up machine or resistance bands for assistance.

Pull-Ups/Assisted Pull-Ups

– Perform 3 sets of 10-12 reps. – Keep your back straight and pull the barbell towards your lower chest, engaging your back muscles.

Bent-Over Barbell Rows

– Do 3 sets of 10-12 reps per arm. - Maintain alignment with your back parallel to the ground as you draw the dumbbell towards your hip.

Single-Arm Dumbbell Rows

Shoulder Exercises

– Perform 3 sets of 8-10 reps. - Select a weight that provides a challenge while allowing you to maintain proper form.

Overhead Barbell Press

– Perform 3 sets of 12-15 reps. - Utilize a cable machine featuring a rope attachment, and pull the rope towards your face, ensuring to keep your elbows elevated throughout the movement.

Face Pulls

– Do 3 sets of 12-15 reps. – Use lighter dumbbells and raise your arms to the sides until they're parallel to the ground.

Lateral Raises

Shrugs: – Do 3 sets of 12-15 reps. – Use dumbbells or a barbell and elevate your shoulders as high as possible, squeezing at the top.

Finishing Touch

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