Here is an effective shoulders and back without for beginners by Personal Trainer Harry Pointon.
Before doing any tough sets warm up with lighter weights first to nail the movement pattern.
If you select the weights correctly and adhere to perfect form this is a tough workout for a beginner to the gym.
Exercise One – Seated Row – 3 sets of 10
To perform the seated row, place feet on the foot pedals. Grab the handle and then sitting up tall push your body back using your legs so they have the bend in them as shown above. From there lean slightly forward and let your arms stretch forward. Then pull with your arms trying to pull the elbows as far back as possible so you feel your back muscles contract. Repeat this for reps.
Exercise two – underhand pulldown 3 sets of 10
To perform the underhand Pulldown. Set the machine up so when sitting the pad rests on your thighs to secure you into place. Then stand up grab the bar with your palms facing towards you. Sit down and allow your arms to straighten out into the stretched position. From there pull the bar down to the top of your chest using your biceps and lat muscles squeeze these hard at the bottom of the movement. Repeat for reps.
Exercise three – Standing Shoulder Press 3 sets 10 reps
To perform the standing shoulder press. Bicep curl the weights up onto your shoulders. Squeeze all the muscles in your body to ensure a stable foundation. This exercise will help with building a stronger core and will make this easier with time. Press the Dumbbells up from the shoulders leaving just a slight bend in the elbows at the top then return to the start and repeat.
Exercise 4 Standing Side raises 3 sets 10 reps
Its important with this exercise not to pick a weight that’s too heavy. This is a shoulder isolation exercise and for it to me most effective it must be controlled solely using the shoulder muscles.
Slowly raise the Dumbbells up hold out to the sides level with your shoulders for a second, slowly Lower and then repeat.
hope you enjoy the workout.