Working your upper body also just makes you seriously strong, in the gym and out. Whether you’re lifting heavy boxes, shoving a carry-on into an overhead bin, or just working on mastering a pull-up, strengthening the back and shoulder muscles will prepare you for any heavy-lifting activity life throws your way.

Here some back and shoulder exercises that’ll put your upper body to work. Bonus: Many engage other muscles at the same time, like your arms and abs.

Upright Cable Row.
Front Barbell Raise.
Cable Front Raise.
Machine Shoulder Press.
Leaning Dumbbell Lateral Raise.
Cable Rear-Delt Fly.
Arnold Dumbbell Press.
Smith Machine Upright Row.

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