A strong upper body and lower back are the foundation of good posture, injury prevention, and athletic performance. Strengthening these areas enhances stability and control, whether you're lifting, swimming, or playing a rotational sport like golf or baseball.
These two supersets combine targeted movements to help you build shoulder strength, reinforce your lower back, and improve posture. Best of all? You can do them at home with the NordBench Band System—the perfect tool to support your training.
Mid Row + Front Raise
🔥 Why This Superset Works
This combo strengthens both the back and front of your shoulders, reducing muscle imbalances and improving posture. Research in Sports Biomechanics (2018) found that combining pulling and front-loaded shoulder movements helps correct forward shoulder posture caused by excessive pressing.
💪 Mid Row
➡️ Strengthens the mid-back, lats, and rear delts, improving posture and pulling power.
➡️ Helps prevent rounded shoulders, especially for those who do a lot of pressing exercises.
✅ How To Do It
Set up the NordBench Band System. Sit in front of the NordBench, grab the bands, and pull them toward you with a controlled motion, keeping your elbows close to your sides. Squeeze your shoulder blades together at the top before slowly releasing back to the starting position.
📋 Reps & Sets: 3 sets of 8–12 reps.
🚫 Avoid This Mistake: Don’t shrug your shoulders—keep them down and engage your back muscles for full activation.
🏋️ Front Raise
➡️ Targets the anterior deltoid, crucial for overhead movements and overall shoulder development.
➡️ Improves shoulder endurance, reducing fatigue during workouts.
✅ How To Do It
Stand with your feet shoulder-width apart, holding the bands (or light dumbbells) with both hands. Keeping your arms straight, lift them to shoulder height, then slowly lower back down.
📋 Reps & Sets: 3 sets of 10 reps.
🚫 Avoid This Mistake: Don't swing the rep—use slow, controlled movements to maximize shoulder activation.
🌟 Related Read: 4 Easy Exercises for Shoulder Pain and Tightness
Banded Back Extension + Banded QL Raise
🔥 Why This Superset Works
This pairing reinforces your lower back, core, and lateral stability—key components for reducing injury risk and improving rotational power. The Journal of Back and Musculoskeletal Rehabilitation (2017) found that strengthening the quadratus lumborum (QL) significantly lowers the risk of chronic lower back pain in athletes.
💪 Banded Back Extension
➡️ Strengthens the spinal erectors, glutes, and hamstrings.
➡️ Improves posture and reduces lower back strain from daily activities.
✅ How To Do It
Secure the NordBench Band System at a low anchor point. Set yourself up on the NordBench and hold the bands with both hands. Hinge at the hips, lowering your torso toward the floor, then engage your lower back and glutes to return to the starting position.
📋 Reps & Sets: 3 sets of 8–12 reps.
🚫 Avoid This Mistake: Don’t hyperextend your back—focus on controlled movement and full glute engagement.
🏋️ Banded QL Raise
➡️ Strengthens the quadratus lumborum, improving lateral stability and control.
➡️ Reduces the risk of lower back injuries in sports requiring rotation and side movement.
✅ How To Do It
Lie sideways on the NordBench, feet anchored. Let your upper body tilt toward the floor, then engage your lateral core muscles to lift back up.
📋 Reps & Sets: 3 sets of 10 reps per side.
🚫 Avoid This Mistake: Move slowly and focus on engaging the core—don’t rush through the reps.
🌟 Related Read: Easiest to Hardest Lower Back Pain Exercises
How to Use These Supersets in Your Routine
✅ Perform these supersets 2-3 times per week for optimal results. ✅ Pair them with core exercises like planks and rotational drills for a well-rounded workout. ✅ Track progress by testing posture improvements, shoulder endurance, and lower back stability.
🌟 Related Read: 3 Trainer-Recommended Exercises for Lower Back Strength
Do It Anywhere With Your NordBench Band System
The NordBench Band System lets you level up your strength training without bulky gym equipment. Its adjustable resistance, compact storage, and versatile design make it perfect for building strong shoulders and a resilient lower back at home. Whether you’re an athlete or just want to feel stronger in daily life, this system adapts to your needs.
Ready to build powerful shoulders and a bulletproof lower back? Train smarter with the NordBench Band System and feel the difference in every movement.
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