By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery
After a decade of training clients, I’ve learned that the most effective workouts are often the simplest ones. Today, I want to share with you one of my favourite upper body routines that targets both your shoulders and back using nothing more than a set of dumbbells and a pull-up bar.
This push/pull workout is designed around the optimal 10-12 rep range, which I’ve found provides the perfect balance between muscle building and strength development. Whether you’re training at home or in a busy gym, this routine will help you build impressive upper-body strength and size.
Why Push/Pull Training Works So Well
Push/pull training is one of the most effective ways to structure your upper body workouts. By pairing pushing movements (like shoulder presses) with pulling movements (like rows), you create a balanced approach that prevents muscle imbalances and maximises your training efficiency.
The beauty of this system lies in its simplicity. While one muscle group is working, the opposing group is resting. This means you can maintain higher intensity throughout your workout whilst allowing adequate recovery between exercises.
I’ve used this approach with hundreds of clients, from complete beginners to advanced athletes. The results speak for themselves: stronger shoulders, a broader back, and improved posture that carries over into daily life.
The Science Behind 10-12 Reps
The 10-12 rep range isn’t arbitrary. Research consistently shows this range provides optimal muscle hypertrophy (growth) whilst building functional strength. It’s heavy enough to challenge your muscles significantly, yet light enough to maintain perfect form throughout each set.
In my experience, this rep range also reduces injury risk compared to very heavy, low-rep training. When you’re doing 10-12 reps, you have multiple opportunities to perfect your technique, and small form breakdowns don’t lead to serious injuries.
This is exactly why the 12reps app focuses on this optimal range. The app’s AI understands that consistency in this rep range leads to better long-term results than constantly changing between different intensities.
Your Complete Workout Plan
Here’s the exact workout I use with my clients. Each exercise is performed for 4 sets of 10-12 reps, with specific rest periods to optimise both performance and recovery.
Workout Table
Exercise | Sets | Reps | Rest (seconds) | Weight Selection |
Dumbbell Seated Shoulder Press | 4 | 10-12 | 90 | 70-80% of 1RM |
Dumbbell Incline Row | 4 | 10-12 | 90 | 70-80% of 1RM |
Dumbbell Lateral Raises | 4 | 10-12 | 60 | 60-70% of 1RM |
Dumbbell Single Arm Row | 4 | 10-12 | 60 | 70-80% of 1RM |
Dumbbell Front Raises | 4 | 10-12 | 60 | 60-70% of 1RM |
Pull-ups/Assisted Pull-ups | 4 | 10-12 | 90 |
Note: 1RM = One Rep Maximum. Choose weights that challenge you within the 10-12 rep range whilst maintaining perfect form.
Exercise Breakdown and Form Cues
Dumbbell Seated Shoulder Press
Start your workout with this compound movement that targets your entire shoulder complex. Sit with your back supported, core engaged, and press the dumbbells straight overhead. Lower with control until your elbows reach 90 degrees, then press back up smoothly.
The seated position provides stability and allows you to focus purely on the pressing movement. This exercise builds both strength and size in your shoulders whilst improving overhead mobility.
Dumbbell Incline Row
Set your bench to a 45-degree incline and lie chest-down. Row the dumbbells towards your lower ribs, squeezing your shoulder blades together at the top. This angle targets your middle traps and rhomboids perfectly.
This exercise is crucial for balancing all the pressing work and improving your posture. Many people neglect their upper back, leading to rounded shoulders and poor posture.
Dumbbell Lateral Raises
Stand with dumbbells at your sides and raise them out to shoulder height, leading with your pinkies. Control the weight down slowly. This isolation movement targets your side deltoids, creating that coveted shoulder width.
Keep the movement smooth and controlled. It’s better to use lighter weights with perfect form than to swing heavy weights with momentum.
Dumbbell Single Arm Row
Support yourself with one hand on a bench and row the dumbbell towards your hip with the other arm. This unilateral movement helps correct imbalances and allows you to focus on each side individually.
Single-arm work is essential for balanced development. Most people have a stronger side, and unilateral exercises help address these imbalances.
Dumbbell Front Raises
Raise one or both dumbbells in front of you to shoulder height. This targets your front deltoids and complements the lateral raises for complete shoulder development.
Front raises are often overlooked, but they’re crucial for balanced shoulder development and functional pressing strength.
Pull-ups or Assisted Pull-ups
If you can perform bodyweight pull-ups, they’re one of the best upper-body exercises available. If not, use assistance bands or a machine to work within the 10-12 rep range.
Pull-ups work your entire back, biceps, and core. They’re a true test of relative strength and should be a goal for everyone.
Programming for Progress
The key to success with this workout is progressive overload. Each week, aim to either increase the weight slightly or add an extra rep to each set. Small, consistent improvements lead to significant changes over time.
I recommend performing this workout twice per week, with at least 48 hours between sessions. This frequency allows for optimal recovery whilst providing enough stimulus for growth.
Track every workout meticulously. Record the weights used, reps completed, and how each set felt. This data becomes invaluable for making intelligent progressions
Why the 12reps App Is Perfect for This Workout
Whilst you can certainly perform this workout on your own, the 12reps app takes the guesswork out of progression and ensures you’re always training optimally. The app’s AI creates personalised workout plans based on your available equipment and goals.
What I love about the 12reps app is its focus on the optimal 10-12 rep range. The app understands that this range provides the best balance of muscle building and strength development, which aligns perfectly with my training philosophy.
The app also tracks your progress automatically, suggesting when to increase weights or reps based on your performance. This intelligent progression system ensures you never plateau or guess about your next workout.
For just £9.99 per month, you get access to a smart personal trainer that adapts to your needs, tracks your progress, and ensures every workout moves you closer to your goals.
Common Mistakes to Avoid
The biggest mistake I see is using weights that are too heavy, leading to poor form and reduced effectiveness. Remember, the goal is to challenge your muscles within the 10-12 rep range whilst maintaining perfect technique.
Another common error is rushing through the movements. Each rep should be controlled, with a brief pause at the top of each movement to maximise muscle activation.
Don’t neglect the eccentric (lowering) portion of each exercise. This phase is crucial for muscle development and should take 2-3 seconds for each rep.
Your Path to Upper Body Success
This shoulder and back workout represents everything I believe about effective training: simplicity, consistency, and progressive overload. By focusing on fundamental movements in the optimal rep range, you’ll build impressive upper body strength and size.
Remember, the best workout is the one you’ll actually do consistently. This routine requires minimal equipment, can be completed in 45-60 minutes, and delivers real results when performed regularly.
Whether you’re training at home with basic equipment or in a fully equipped gym, this workout will help you build the strong, balanced upper body you’ve always wanted.
Ready to take your training to the next level? Download the 12reps app today and discover how AI-powered personalisation can transform your workouts. With expert-designed routines, intelligent progression, and comprehensive tracking, the 12reps app ensures every workout moves you closer to your goals.
Your strongest self is waiting. Start building it today.
