7 Back and Shoulder Workout Exercises For A V-Shaped Body

We often emphasize that there is no one best way to organize your training. Full body splits, body part splits, or movement splits all work well, and the choice often comes down to your training volume and intensity, and mostly your personal preferences.

If you want to do a body part split, having a “back and shoulders” day is a viable way of organizing training, as this allows you to train the agonist (primary mover) and synergist (assisting) muscles at the same time.

Pendlay or barbell rows, overhead presses, pull-ups or chin-ups, 1-arm dumbbell rows, 1-arm cable lateral raises, bent-over dumbbell flyes, and face pulls are the best exercises for training shoulder and back muscles together.

We’ll take you through how to do these exercises, why we chose them, what to keep in mind, and more.

Getting The Best Out Of Your Shoulder and Back Program

Even though the internet is buckling under the chokehold of “perfect,” “best,” and “ultimate” training regimes, the science and empirical data show us that there is hardly a single “best” way to work out. More realistically, you can find better ways of training that suit your goals and needs by trying different exercise techniques and discovering what works for you and what you enjoy doing.

We realize that this experiential and open-ended approach we suggest can be a little overwhelming, especially for beginners who want a more guided approach to what’s “best,” but what is best can vary wildly between individuals according to their fitness level and particular goals. On the positive side, it gives you considerable creative control over your training and offers you a wide range of choices, especially if you know a little bit about how muscles work.

We have a couple of recommendations that can help you with the layout:

1. Train your larger muscles first (you can follow the order in which we listed the exercises)
2. Start with compound lifts and then move to isolation exercises
3. More experienced lifters will tend to need more volume (sets) to drive hypertrophy and strength

We also have a little section on anatomy and how certain muscle groups work together that can help you understand the benefits of a “back and shoulder day” or inspire you to design your workout routine. If you’re raring to go, feel free to skip it and start with the suggested exercises.

Here’s a reminder of a sample back and shoulder day workout that we’d program:

• Pendlay or barbell rows: 3 to 4 Sets x 5 to 8 Reps (Primary) OR 2 – 4 Sets x 6 to 10 Reps (Secondary)
• Overhead presses: 3 to 4 Sets x 5 to 8 Reps
• Pull-ups or chin-ups: 2 – 4 Sets x 6 to 10 Reps
• 1-arm dumbbell rows: 2 – 4 Sets x 8 to 12 Reps
• 1-arm cable lateral raises: 2 – 5 Sets x 10 to 15 Reps
• Bent-over dumbbell flyes: 2 – 4 Sets x 10 to 15 Reps
• Face pulls: 2 – 4 Sets x 10 to 15 Reps

Understanding the Basics of Skeletal Muscles

Even though there is a lot of noise about targeting a specific muscle or performing isolation exercises for a specific muscle group, in reality, we activate several muscles or muscle groups at the same time when we move [1].

This is also true when we exercise, as we activate several muscles or muscle groups to perform an action and stay balanced.

We call the main or principal muscle executing an action or movement the prime mover or the agonist. The agonist is assisted by other secondary muscles called synergists that help stabilize the body throughout the movement. Finally, the antagonists perform the opposite action of the agonist and help us maintain our position and control our speed.

Due to the way our musculoskeletal system is arranged, when we work out, we often work several muscle groups together—some are the primary movers and others are the synergists. For example, your rotator cuff, trapezius, triceps, latissimus dorsi, and pec major/minor are all muscles that help you move your arms.

That means we can train several muscles at once when we perform certain movements. Our shoulder muscles are synergists for many chest, back, and arm exercises (e.g, the barbell row) as they assist the movement, which makes “chest and shoulder,” “arm and shoulder,” or “back and shoulder” splits reasonable setups for body part splits.

Shoulders can also be the primary mover in other exercises and are assisted by the muscles in your back, shoulders, and arms. For example, when you do an overhead press, the deltoid is the primary mover, and the triceps and pecs assist the movement as synergists.

How Did We Program Our Shoulder and Back Workout?

Choosing exercises for a back and shoulder day (or any other) can get a little complicated, especially if you’re not super well-versed in anatomy and kinesiology. In this section, however, we will aim to give you an in-depth look at how to think about exercise selection for these body parts so that you can either come up with a program or switch things out when you want to change or get bored from a certain exercise.

Here’s how we came up with our list so you can follow the same principles to come up with your own:

Pendlay and barbell rows primarily target specific back muscles like the latissimus dorsi, rhomboids, teres major and minor, and trapezius, while other muscles of the rotator cuff,  posterior deltoid, biceps brachii, and brachialis are synergists.

The overhead press primarily loads the shoulder muscles, e.g., the three heads of the deltoid muscle(anterior, lateral, and posterior), while the triceps, pectoral group, and serratus anterior are synergists. Regular readers of our content may notice that since triceps and pecs help the movement, we included the overhead press in our best chest and shoulder exercises program as well.

Pull-ups primarily load the latissimus dorsi, which are assisted by the muscles in your upper and middle back (teres major, rhomboideus, trapezius), arms (b​iceps brachii, brachialis, and brachioradialis), and abs (rectus abdominis). Chin-ups are similar, but the biceps brachii and brachialis could also be considered primary movers due to the supinated (palms-up) position. Slight variations in grip angle and grip width will load the muscles slightly differently but likely impart a similar overall training effect.  If you want to do a push/pull/legs body part split, you can include it in your pull-day exercises.

1-arm dumbbell rows primarily load now-familiar muscles of the back, such as the latissimus dorsi, teres major, trapezius, rhomboids, and posterior deltoid, while the biceps brachii and brachialis are synergists. This combination of primary mover and synergists is why we included 1-arm dumbbell rows in our recommendations for rear delt exercises.

1-arm cable lateral raises target the lateral (“middle) deltoid, though the other heads of the deltoid—the anterior and posterior heads—are also loaded. We often include it in our best shoulder exercise recommendations, as it is a great way to isolate the shoulder.

Bent-over dumbbell flyes primarily work the posterior head of the deltoid, while the trapezius, rhomboids, infraspinatus, teres major, and teres minor, among other shoulder girdle muscles, could be viewed as synergists. Since it’s one of the rare movements that target the posterior head of the deltoid, it’s also included in our best rear delt exercises.

Lastly, face pulls also work your shoulder muscles, primarily the deltoid posterior head, with the deltoid lateral (middle) head and deltoid anterior head assisting the movement. Again, we often recommend it as one of the best rear delt exercises that you can include in your workout sessions.

Key Information: Please keep in mind that how you do these exercises can have varying effects on how the muscles are loaded and to what degree. It’s not clear that the anatomy related here translates perfectly, as there is a lot of interindividual variation in training response. Still, scoping out the anatomy with the intent to load the muscles directly is a reasonable way to go about organizing training. As a general rule of thumb, we can say that training your muscles from multiple angles through relatively large ranges of motion is a good approach.

7 Effective Back and Shoulder Workout Exercises

1. Pendlay or barbell rows: 3 to 4 Sets x 5 to 8 Reps (Primary) OR 2 – 4 Sets x 6 to 10 Reps (Secondary)
2. Overhead presses: 3 to 4 Sets x 5 to 8 Reps
3. Pull-ups or chin-ups: 2 – 4 Sets x 6 to 10 Reps
4. 1-arm dumbbell rows: 2 – 4 Sets x 8 to 12 Reps
5. 1-arm cable lateral raises: 2 – 5 Sets x 10 to 15 Reps
6. Bent-over dumbbell flyes: 2 – 4 Sets x 10 to 15 Reps
7. Face pulls: 2 – 4 Sets x 10 to 15 Reps

Please keep in mind that our descriptions of the exercises are a starting point—especially if you’re a beginner. Trying to get the absolute “perfect form”—if such a thing even exists—can be a distraction when you first start working out. The important thing is to be able to complete the movement in a way that’s fairly repeatable rep-to-rep, efficient (not a lot of extraneous movement), and meets the points of performance of a particular movement such as range of motion (ROM), specific positions, and so on.

1. Pendlay/Barbell Row

• Movement Category: Primary or Secondary
• Programming: 3 to 4 sets of 5 to 8 repetition (Primary) or 2 to 4 sets of 6 to 10 repetitions (Secondary)
• Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. RPE 7 to 8.

The Pendlay row and the barbell row are variations of the same compound movement, and both train the major muscles in the back, shoulders, and arms, including the lats, delts, trapezius, rhomboids, and biceps [2].

The biggest difference between the Pendlay and the barbell row is the start and end positions.

When doing a Pendlay row, you start and end the movement with the bar on the ground. Therefore, you hinge forward to grab and lift the bar from the floor, with your back almost parallel to the ground. When doing a barbell row, you start the movement with the bar slightly below your knees, and your back at an almost 45-degree angle to the floor, and return to the starting position at the end of each repetition.

Both variations are beneficial in training back and shoulder muscles, and the choice often comes down to personal preference. In our experience, the Pendlay row may be better for those prioritizing strength due to heavier weight being moved and a more similar position to the deadlift, whereas the traditional barbell row may be better for those prioritizing muscle growth due to the more controlled eccentric phase.

To do a Pendlay row:

• Load a barbell.
• Take a stance similar to what you would use for a deadlift, e.g., your feet approximately distance apart. Your shins should be ~1” from the barbell when standing up straight. 
• With a soft bend in your knees, bend over or hinge at the hips until your torso is parallel to the ground.
• Grab the barbell with an overhand grip, your hands spaced a bit more than shoulder-width apart. This is your starting position.
• Take a deep breath and hold it, then pull the barbell up towards your sternum with your elbows tucked towards your sides. Squeeze your shoulder blades together and avoid moving your torso much during the movement.
• Control the weight back down to the starting position until the plates touch the floor.

To do the barbell row:

• Load a barbell.
• Take a stance similar to what you would use for a deadlift, e.g., your feet approximately distance apart. Your shins should be ~1” from the barbell when standing up straight. 
• With a soft bend in your knees, bend over or hinge at the hips until your torso is parallel to the ground.
• Grab the barbell with an overhand grip, your hands spaced a bit more than shoulder-width apart. Deadlift the bar until the bar is just about knee height and your torso is ~60 degrees relative to the floor. This is your starting position.
• Take a deep breath and hold it, then pull the barbell up towards your sternum with your elbows tucked towards your sides. Squeeze your shoulder blades together and avoid moving your torso much during the movement.
• Control the weight back down to the starting position with the bar at just about knee level.

2. Overhead Press

• Movement Category:  Primary
• Programming: 3 to 4 sets of 5 to 8 repetition
• Weight: Use a weight that leaves you 2 to 3 repetitions short of failure, e.g. RPE 7 to 8.

The overhead press (also known as the shoulder press, military press, or just “press”) is an exercise performed by individuals pressing a weight overhead while seated or standing.

Both the seated and standing versions load the anterior deltoid while recruiting the middle head of the deltoid, the triceps, pec major, trapezius, and trunk (core) as secondary muscles. The seated option, however, doesn’t load the abs and lower back nearly as much. Either is a fine choice for beginners and veteran trainees alike, as picking one variation is mostly up to personal preference.

You can do the overhead press seated or standing, with dumbbells, barbells, kettlebells, or even a machine. Research shows similar levels of electrical activity in the shoulders using different implements.

To do a standing overhead press:

• Set the barbell in the J-hooks of a power rack, level with your upper chest, just at shoulder level.
• Grab the bar with a double overhand grip with a shoulder-width grip. The hands should be just at the start of the knurling.
• With the bar resting deep in your palm, wrists extended slightly, and a tight grip, position your chest and shoulders under the barbell to the bar off the rack.
• Lift the bar off the J-hooks using your body. Take one step back with each leg into a shoulder-width stance. Keep your chest tall and elbows rotated up in front of the barbell from the side view.
• Take a big breath and hold it, squeezing your trunk tightly.
• Initiate the press by pushing up with your hands, aiming to move the bar upwards and slightly backwards. Keep your chin tucked back so the bar has room to move. “Aim the bar for the tip of your nose” is a cue that may be helpful here.
• Press the bar to lockout directly over the shoulder joint. Lower it slowly back down to the shoulders. That’s one repetition.
• Your knees should remain locked throughout the range of motion.

If using dumbbells, we recommend using a seated variation to make getting the dumbbells up to the shoulders to start the movement a bit easier. In the seated dumbbell version, hold the dumbbell vertically on your leg and “kick” the weight up to your shoulders.

Alternatively, asking a spotter to help you get the weight up to the start position is common in the gym setting. We would recommend programming the dumbbell press as a secondary or tertiary exercise over a primary movement.

3. Pull-Ups/Chin-Ups

• Movement Category: Secondary
• Programming: 2 to 4 sets of 6 to 10 repetitions
• Weight: Use a weight that leaves you 1 to 2 repetitions short of failure, e.g. RPE 8 to 9.

Chin-ups and pull-ups are compound movements that engage multiple muscle groups in your back, shoulders, arms, and core, including your lats, traps, and biceps. The two exercises activate similar muscle groups, but chin-ups allow your biceps to support the movement with greater force compared to pull-ups.

The biggest difference between pull-ups and chin-ups is the grip. Use an underhand grip (i.e., grab the bar with your palms facing your body) for chin-ups and an overhand grip (grab the bar with palms facing outwards) for pull-ups.

Despite the overwhelming “chin-up vs. pull-up” discourse online, both movements are great for developing back and shoulder strength.

Although they’re known as bodyweight exercises, you can increase the resistance by adding weights to your program depending on your fitness level and goals.

To do chin-ups/pull-ups:

• Stand in front of a pull-up bar, reach up, and take an underhand grip for the chin-up or an overhand grip for the pull-up. In both variants, the hands are placed about shoulder-width apart unless otherwise specified.
• Lift your feet off the ground by bending your knees or hanging from an elevated pull-up bar. This is your starting position.
• Take a deep breath and pull yourself up using your upper arms, aiming to pull the bar towards your upper chest until your chin is above the bar.
• Lower yourself back down slowly with as much control as possible.
• After holding at the lowest point of the range of motion for a second, repeat the motion and lift yourself back up to the starting position.

If you don’t like pull-ups, you can choose from a list of pull-up alternatives such as ring row, barbell row or lateral pulldown.

4. 1-Arm Dumbbell Row

• Movement category: Tertiary
• Programming: 2 to 4 sets of 8 to 12 repetitions.
• Weight: Use a weight that leaves you 1 to 2 reps short of failure, e.g. RPE 8 to 9.

The 1-arm dumbbell row is another compound movement that works for multiple muscle groups in the back, shoulders, and arms, including the latissimus dorsi, trapezius, rhomboids, teres major and minor, deltoids, infraspinatus, biceps, brachialis, and brachioradialis.

To perform the exercise, you need a dumbbell and a bench. Wrist straps may be useful as well so that grip fatigue is not a limiting factor.

To do a 1-arm dumbbell row:

• Place your left hand and knee, tucking your toes under, on a bench. Your right foot remains on the floor.
• Pick up a dumbbell in your right hand. Make sure your left hand is under your shoulder and knees are under your hips. Contract your core muscles to tighten your torso. Your back should be flat. Retract your scapulae without arching the lower back and maintain this position during the entire movement. Straighten your right arm, the one holding the dumbbell, toward the ground. This is your beginning position.
• Begin pulling the dumbbell slowly upward as you flex your elbow and pull your upper arm backwards. Keep your arm close to the side of your body and resume pulling the dumbbell up until you’re not able to lift it any further without rotating the torso.
• Slowly lower the dumbbell to the starting position with a flat back and a retracted-shoulder position.
• Repeat an equal number of reps on both sides.

5. 1-Arm Cable Lateral Raise

• Movement Category: Tertiary
• Programming: 2 to 5 sets of 10-15 repetitions.
• Weight: Use a weight that leaves you 0 to 2 reps short of failure, e.g. RPE 8 to 10.

Cable lateral raises mainly work your deltoid (shoulder) muscles. The primary muscle worked is the middle head of the deltoid muscle (deltoid lateral or the side-facing part of your shoulder) with the deltoid anterior head (the front part of your shoulder) also working as you start moving the cable down.

This exercise can also be done with a dumbbell, kettlebell, or even a weight plate, but we prefer the cable variation if available, as it requires the shoulder to create more tension during the initial part of the range of motion due to the resistance of the machine. Like other isolation exercises, they can be done for relatively high volume and closer to failure without generating too much fatigue.

To do 1-Arm Cable Lateral Raises:

• Choose a moderate weight that allows you to perform the prescribed reps with one arm. Avoid using too much weight—this is an exercise that doesn’t require heavy weight, as you’re meant to do the lift with full control. Also, don’t lift with a fully straight arm—there should be a slight bend in your elbow when doing the 1-arm cable lateral raises.
• Stand next to the pulley machine adjusted to the lowest setting with a shoulder-width stance.
• Grab the handle attached to the low pulley and stand up straight.  Put your free hand on the machine for balance and to prevent extra movement.
• With a 10- to 20-degree bend in your elbow, raise your arm out to the side until it’s at the level of the shoulder, parallel to the floor.
• Don’t rotate your arm while pulling the handle upward.
• Lower the weight back to your side, maintaining the slight bend in the elbow. That’s one repetition.

6. Bent-Over Dumbbell Flyes

• Movement category: Tertiary
• Programming: 2 to 4 sets of 10 to 15 repetitions.
• Weight: Use a weight that leaves you 0 to 2 reps short of failure, e.g. RPE 8 to 10.

The bent-over dumbbell flyes (also called dumbbell lateral raise) work the shoulder and back muscles, including the traps, rhomboids, and deltoids. The primary mover is the posterior deltoid, with back and shoulder muscles supporting the movement. You can perform it sitting or standing.

To do bent-over dumbbell flyes:

• Grab a pair of dumbbells and stand tall. Place both feet about hip-width apart.
• Hinge over at the hip. Your torso should be relatively horizontal. Your arms should be hanging vertically with your elbows bent slightly.
• Keeping your elbows slightly flexed, pull the weights up and out to your sides in an arcing motion until your arms are nearly horizontal or parallel to the floor.
• Squeeze your upper back at the top of the movement for a moment, then lower the dumbbells to return to the starting position.

Pro Tip:

When we do chest and back exercises, we train many muscles of the shoulder girdle. Specifically, the deltoid muscle and all three heads—anterior, lateral (middle), and posterior—all tend to be loaded to some degree. Of the exercises listed here, however, the bent-over flye does the best to isolate the posterior deltoid. Make sure to maintain your torso angle and do your best to get the arms near parallel to the floor at the top of the range of motion, since these muscle groups often work together to execute movements.

7. Face Pulls

• Movement category: Tertiary
• Programming: 2 to 4 sets of 10 to 15 repetitions.
• Weight: Use a weight that leaves you 0 to 2 reps short of failure, e.g. RPE 8 to 10.

The face pull is a great shoulder exercise as it activates major and minor muscle groups in the shoulders and back, including the delts, traps, and rhomboids.[3]

You can perform the exercise standing or kneeling with one knee on the ground if that makes it easier to concentrate on your back and shoulders.

To do face pulls:

• Adjust the cable pulley machine so that the pulley system is positioned just above your head. Use the rope attachment with two hand-holds to do the exercise.
• Grab the handles with your hands and your palms facing in. Take a step back until both arms are completely stretched out, then engage your core and lean back a bit (your body should be positioned at an approximately 20-degree angle).
• Pull the rope toward you as much as necessary to begin lifting the weight from the stack. Engage both shoulders—roll them back to ensure proper posture (avoid having them hunched or rolled forward). This is the beginning position.
• Pull the handles toward your forehead.
• Flare your elbows outward to the sides of your body to engage your rear delts.
• Reverse the movement and gradually stretch both arms without letting your chest or shoulders roll forward as you stretch.

What Are The Benefits of Exercising Your Back and Shoulders Together?

The main benefit of exercising the back and shoulders together is that it’s a smart training split—many muscles work together to move these parts of the body, so it only makes sense.

Besides that, research shows that resistance and strength training have a lot of benefits aside from helping you become bigger and stronger. In that sense, these positive effects aren’t limited to back and shoulder training days.

Regular strength training can:

• Reduce neck and shoulder pain: Multiple studies have shown that resistance training has a positive relationship to reduced neck, shoulder, and lower back pain. A randomized controlled trial involving over 500 individuals with neck pain, tightness, and tenderness in the upper trapezius muscle showed that high-intensity strength training results in significant reductions in neck and shoulder pain. [4,5,6]
• Increased bone health and density [7,8,9], as well as osteoarthritis pain reduction and slowing of its progress [10,11]: Studies show that strength training can slow down and prevent the loss of bone and muscle mass due to osteoarthritis. Resistance training improves bone health and density, in addition to muscle strength, and is regarded as a clinically proven intervention method for osteoarthritis.
• Decreased resting blood pressure and blood cholesterol levels:[12] Resistance training can improve both muscular fitness and the metrics of both circulatory and metabolic fitness too. Resistance training and, more broadly speaking, exercise in general, lower resting blood pressure and blood cholesterol. Exercise has been linked to lowered risk of cardiovascular diseases and type II diabetes, among many other benefits.
• Mental health benefits by lowering stress and anxiety[13,14]: Research shows that resistance training can reduce symptoms of both depression and anxiety symptoms as an addition to other treatments. A meta-analysis of seven different studies showed that strength training reduces anxiety and depression in adolescents. Another systematic review analyzing data from 33 randomized clinical trials concluded that resistance training significantly reduces depressive symptoms among adults regardless of how strong they got doing it. The most important thing was that they were regularly exercising! 
• Enhanced sleep quality^[1]: A literature review on the effects of resistance exercise on sleep quantity and quality shows that resistance training improves many aspects of sleep, particularly sleep quality. Combining resistance training with aerobic exercise, which increases the total volume of exercise, seems to further increase these benefits.
• Help with weight management^[2]: A meta-analysis assessing the comparative efficacy of different exercises for individuals living with obesity concluded that a combination of both aerobic and resistance training, along with dietary change, is by far the best option for improving lean body mass and increasing cardiorespiratory fitness compared to any of these elements in isolation.^[3]

A Few Words on Proper Programming

If you’re interested in creating your own workout routines or trying different splits, we have a couple of suggestions you can use for proper programming.

We generally suggest that you consider the following factors when you train:

• Volume refers to the total amount of reps performed, e.g., the product of sets and reps.
• Intensity refers to the weight used for an exercise in either absolute or relative terms and is often communicated as a percentage of the one-repetition Maximum (1RM).
• Frequency refers to how many times you exercise a certain muscle group or specific lift in a given time period. By convention, training or exercise frequency is often discussed on a weekly basis.
• Structure or split is how you organize your training and which exercises you include. Examples include movement, body part, upper-lower, and push-pull legs.

The overall volume of your workout depends on your current fitness levels, where newer lifters should aim towards the lower end of the set ranges listed here, and more veteran lifters can start at the higher end. Volume should be tailored to the individual based on feedback and results.

Frequency can be modified to adjust volume (e.g., 3 sets of 8 reps for overhead press on 1-day vs 2-days) or to adjust workout length (e.g., splitting up 6 programmed sets into two days of 3 or vice versa).

Intensity is dependent on the rep scheme and proximity to failure, e.g., RPE or Reps in Reserve. In general, compound exercises should be performed at RPE ~5-8 most of the time, whereas isolation exercises should be performed at RPE 7 or higher the majority of the time. The rep schemes utilized should be specific to the goal if necessary, e.g., more sets of 1- to 5-reps for a powerlifter preparing for a meet, or intentionally diverse for the individual looking to get stronger, gain muscle size, and improve health, e.g., some exercises performed with < 6-reps, some with 6- to 10-reps, and some for 10-reps plus.

When you’re planning a body part split or muscle pattern split, it could be a good idea to take movement categories into account. We recommend that you include primary, secondary, and tertiary exercises in your splits.

Movement Categories

When selecting what exercises to include in your workout, consider which muscle groups they engage. We call these movement categories and separate them into 3 groups:

• Primary movements: Compound (multi-joint) exercises that engage several muscle groups. These are usually given priority because people want to train them fresh, e.g. first in a workout, and dedicate more training time to them. They are typically done with heavier loads and fewer reps per set, though the total number of sets may be greater so that the individual gets exposed to enough volume.
• Secondary movements: These also tend to be compound movements but typically use lighter weights and are performed for more repetitions.
• Tertiary movements: Isolation (single-joint) exercises that are performed with lighter weights and can be performed at higher repetitions.

Exercise Order

We generally recommend starting with compound movements that work for larger muscle groups and working your way down to isolation exercises to prevent too much fatigue and avoid reduced performance.

How Can We Help?

If you want evidence-backed, pre-made programs designed for strength, endurance, and hypertrophy training, we got you covered—just check out the templates in the links. We also create personalized programs for our clients based on their fitness levels and goals. If that’s something you’re interested in, reach out to our team of training and medical experts. We’d love to help!

References:

1. Biga, L. M., Bronson, S., Dawson, S., Harwell, A., Hopkins, R., Kaufmann, J., LeMaster, M., Matern, P., Morrison-Graham, K., Oja, K., Quick, D., Runyeon, J., Oeru, O., & OpenStax. (2019, September 26). 11.1 Describe the roles of agonists, antagonists and synergists. Pressbooks. https://open.oregonstate.education/aandp/chapter/11-1-describe-the-roles-of-agonists-antagonists-and-synergists/
2.  Fenwick, C. M. J., Brown, S. H. M., & McGill, S. M. (2009). Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Journal of Strength and Conditioning Research, 23(2), 350–358. https://doi.org/10.1519/jsc.0b013e3181942019
3.  Sakoma, Y., Sano, H., Shinozaki, N., Itoigawa, Y., Yamamoto, N., Ozaki, T., & Itoi, E. (2010). Anatomical and functional segments of the deltoid muscle. Journal of Anatomy, 218(2), 185–190. https://doi.org/10.1111/j.1469-7580.2010.01325.x
4.  Zebis MK, Andersen LL, Pedersen MT, Mortensen P, Andersen CH, Pedersen MM, Boysen M, Roessler KK, Hannerz H, Mortensen OS, Sjøgaard G. Implementation of neck/shoulder exercises for pain relief among industrial workers: a randomized controlled trial. BMC Musculoskelet Disord. 2011 Sep 21;12:205. doi: 10.1186/1471-2474-12-205. PMID: 21936939; PMCID: PMC3188479.
5.  Andersen, L. L., Kjær, M., Andersen, C. H., Hansen, P. B., Zebis, M. K., Hansen, K., & Sjøgaard, G. (2008). Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain. Physical Therapy, 88(6), 703–711. https://doi.org/10.2522/ptj.20070304
6.  Andersen CH, Andersen LL, Gram B, et alInfluence of frequency and duration of strength training for effective management of neck and shoulder pain: a randomised controlled trialBritish Journal of Sports Medicine 2012;46:1004-1010.
7.  Kristensen J, Franklyn-Miller A. Resistance training in musculoskeletal rehabilitation: a systematic review. Br J Sports Med. 2012 Aug;46(10):719-26. doi: 10.1136/bjsm.2010.079376. Epub 2011 Jul 26. PMID: 21791457.
8.   Almstedt, H. C., Canepa, J. A., Ramirez, D. A., & Shoepe, T. C. (2011). Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-Age Men and Women. Journal of Strength and Conditioning Research, 25(4), 1098–1103. https://doi.org/10.1519/jsc.0b013e3181d09e9d
9.  Walters, P. H., Jezequel, J. J., & Grove, M. B. (2012). Case Study: Bone Mineral Density of Two Elite Senior Female Powerlifters. Journal of Strength and Conditioning Research, 26(3), 867–872. https://doi.org/10.1519/jsc.0b013e31822c71c0
10.   Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism, 33(4), 435. https://doi.org/10.3803/enm.2018.33.4.435
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