If you want to focus on having a beautiful sculpted upper body, then you must not ignore the back. These are few very effective exercises to help you achieve that.

Arnold Presses

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Compared to traditional shoulder presses this variation steps up the challenge a little. Get on a bench and take dumbbells in both hands, with your palms turned towards you.While you press the weights rotate the hands in the opposite direction, and when you are lowering rotate them back to the starting position.

Front Raise

Dumbbell Front Raise - Front Arm Raise Transparent PNG - 684x602 - Free Download on NicePNG

This another variation of a traditional exercise that will help you work your rear deltoids. Take a bar with an underhand grip and slowly raise it to your shoulders, while keeping your hands straight. Hold for a second and go back down.

Upright Rows

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Put the bar down in front of your legs, and then in slow motion raise your elbows to shoulder height and make sure you keep the hands close to the body. The arms need to go straight from the starting position to the shoulders.


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If pull ups are too hard for you can always use an assisted machine or something else that will help you do them. Or you can do them while you lie with a bar on top of you and pull yourself to the bar, holding it with an overhand grip.

Renegade Row

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Great exercise for your shoulders, back and core. Get to a push up position, but with weights in your hands. Change one arm rows, while you keep a perfect plank position. Make sure you don’t move your body while you do the row. Try to squeeze your deltoid in the process.

Lateral Pull-Down

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Get on a lateral pull-down machine or take an overhead bar, put your hands in a wide grip and pull down towards your chest, and try to squeeze the shoulder blades together. You will need to keep it for a second before you put it back up. Make sure you use your back to pull not your biceps.

Rear Delt Raise

This exercise will also engage the shoulders and upper back at the same time. You can sit (more challenging) or you can stand. Just take a weight in both hands, bend the knees a little and the body at the hips with the weights hanging in front of you. Keep the back straight and raise the hands until you form a t form.
While doing these exercises try to use challenging weights. When you get to 12-15 reps it’s time to up on the weights. Adding these exercises to your routine will greatly help you sculpt you upper body.