FastFit BETA
Build Muscle Recommended program

Dumbbell V-Taper: Shoulders & Back

Chase the V-shape with dumbbells only: heavy rows and presses first, then lateral raises, rear-delt flyes and shrugs for wider shoulders and a thicker upper back.

13exercises
52min
30sets
0Done ×
Start workout

Training flow

Warm-up 3 exercises
Arm Circles
1 sets 30s Shoulders
rest 10s
Shoulder Rolls
1 sets 10 reps Traps
rest 10s
Inchworm
1 sets 6 reps Hamstrings
rest 15s
Main 7 exercises
Dumbbell Bent-Over Row
4 sets 8-10 reps Upper Back
rest 90s
Standing Dumbbell Shoulder Press
4 sets 8-10 reps Shoulders
rest 90s
Renegade Row
3 sets 8 reps Upper Back
rest 75s
Standing Arnold Press
3 sets 8-12 reps Shoulders
rest 75s
Dumbbell Lateral Raise
4 sets 12-15 reps Shoulders
rest 45s
Bent-Over Dumbbell Reverse Fly
3 sets 12-15 reps Shoulders
rest 45s
Dumbbell Shrug
3 sets 12-15 reps Traps
rest 45s
Cool-down 3 exercises
Cross-Body Shoulder Stretch
1 sets 30s Shoulders
rest 10s
Standing Lat Stretch
1 sets 30s Lats
rest 10s
Child's Pose
1 sets 45s Lower Back
rest 10s