StrengthBack & Shoulders Strength
A 50-minute advanced pull-and-press session for women. Plate-loaded high rows open with five sets of five for real strength, band seated presses build overhead capacity, and ski-erg wide lat pulls plus a single-arm balance push press add unilateral control under fatigue.
Back & Shoulders Strength at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~400 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back, Shoulders
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Back & Shoulders Strength
- 1Hammer Strength Plate Loaded High Row Both Arms5 × 5
- 2Band Seated Shoulder Press4 × 8
- 3Ski Ergometer Cross Country Ski Squat wide lat pull3 × 12
- 4Barbell Behind the Back Push Press Single Arm Balance3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back & Shoulders Strength
The fives are the session — rest a full two minutes and treat every rep as a set of its own. Everything after is accessory work at 60 seconds of rest. On the single-arm push press, brace the ribs down first; if you have to lean sideways to lock out, the load is too heavy.
Back & Shoulders Strength — questions
How long does Back & Shoulders Strength take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 400 kcal for an average trainee.
What equipment do you need for Back & Shoulders Strength?
Gym machines and cables. The session is built around Hammer Strength Plate Loaded High Row Both Arms, Band Seated Shoulder Press, Ski Ergometer Cross Country Ski Squat wide lat pull and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back & Shoulders Strength suitable for beginners?
Back & Shoulders Strength is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Back & Shoulders Strength work?
Back, Shoulders. 4 exercises, starting with Hammer Strength Plate Loaded High Row Both Arms, Band Seated Shoulder Press, Ski Ergometer Cross Country Ski Squat wide lat pull.
Is Back & Shoulders Strength free?
Yes. Back & Shoulders Strength is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Back & Shoulders Strength into the GymiaFit app — free, no account tricks, no paywall.
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