Can you train your back and shoulders together?

Wondering if you can train your back and shoulders together? Do these two muscle groups fit into one training session or should you train them on different days? After reading this article, you will know if you can train back and shoulders on the same day, what are the advantages and disadvantages and what you should consider.

If you train your back and shoulders together, you can save time because the back shoulders are already involved in the back workout and therefore fewer exercises are needed. On the other hand, the back shoulders don’t have the full strength potential anymore because they are pre-exhausted by the back exercises. If you focus on developing the shoulders, you can consider training the back and shoulders on different days.


Besides the biceps, the back shoulders are already involved as accessory muscles in back exercises. Therefore, you don’t have to do as many exercises for the back shoulders as when you train shoulders alone or with other muscle groups. In this way, the shoulders are also warmed up by the back workout, which again saves you time. Another advantage is definitely the pump: since back and shoulders are the most dominant muscles for the physical appearance, you can take good photos after this training session.


When you train back and shoulders together, you are limited which muscle groups you can train the next day. In this case, you won’t be able to train chest, biceps or triceps the following day because the muscles involved in these workouts are still exhausted from back and shoulders. Therefore, the only option left is to train the legs or take a training-free day. If you decide to train legs, you can additionally train calves and abs.


When you train your back and shoulders together, your back shoulders are already being worked by back exercises. When it comes to shoulder training, the back shoulders are already warmed up and fewer exercises are needed overall. However, you are limited with this combination and can train only legs the next day or take a day off. If you want to be more flexible in your training schedule, it is better to train back with biceps and shoulders with chest or triceps.

Did this article help you plan your workout? Feel free to share your experience in the comments, I look forward to exchanging ideas with you. If you have any other questions about back and shoulder training, you can ask me there too, I’ll be happy to help!

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