9 exercises to strengthen back, shoulders and arms – advanced

strength trainingAdvancedAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Advanced workout: strength training: 9 exercise for strengthen back, shoulders and arms.. Progress loads or repetitions each week while keeping a full, controlled range of motion. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

#1Beginner

Pull-ups

3 sets25 repsSegún level, usar machine pull-ups asistidas.

Row with barbell standing

#2Intermediate

Row with barbell standing

3 sets12 reps

Plank with support of forearms

#3Beginner

Plank with support of forearms

3 sets45 repsbetween 30-60 seg. (45 seg)

Row with dumbbells prone on a flat bench

#4Intermediate

Row with dumbbells prone on a flat bench

3 sets10 repsbest on an incline bench.

#5Beginner

Pull-ups

3 sets25 repsSegún level, usar machine pull-ups asistidas.

Lower-back extension in chair Roman

#6Beginner

Lower-back extension in chair Roman

3 sets15 repsbest with arms extended.

Row with close grip seated on a machine

#7Intermediate

Row with close grip seated on a machine

3 sets12 reps

Pulldown in cable machine high grip wide prone

#8Intermediate

Pulldown in cable machine high grip wide prone

3 sets15 reps

Press front of the shoulders on a machine seated and neutral grip

#9Intermediate

Press front of the shoulders on a machine seated and neutral grip

3 sets12 reps