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When it comes to improving muscles in the back, a lot of people focus on targetting the lower back or the lats. However, the upper-back and the middle-back are equally crucial and play a vital role in holding a good posture and improving the overall upper body strength. Moreover, toning the upper back ensures a wider and a more muscular back.
Nevertheless, keep in mind that the muscles in the back are very complex and a need a complete targetted training routine. Ensure a lot of variety during the workout routine and have strong commitment and discipline.
In addition to having a rigorous training program, one should also work on improving their overall posture.
Here is a list of the five best back exercises that you could add to your training program to build a strong and a flexible upper back.
Note: People with a history of back injuries should perform the back exercise under supervision. Also, beginners and casual trainers should not overload the weights during the early days of the training program.
#1 Bent Over Barbell Row
The bent over barbell row not only targets the back but also works on improving the rear deltoids in the shoulder region.
Instructions:
Step 1: Stand with slightly bent knees and a straight back. Bend forward using your hips until the back is almost parallel to the floor.
Step 2: Hold the barbell in a pronated grip (palms should be facing the body) and hang it perpendicular to the torso at knee height.
Step 3: Slowly lift the barbell by keeping the upper body stationary. While lifting the barbell, ensure that you squeeze the back muscles for maximum efficiency.
Step 4: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People with back problems should exercise caution and only perform the exercise under expert supervision.
Next up: T-Bar Row
#2 T-Bar Row
The T-bar row activates muscles in the back and the shoulder region. This allows for a better overall strength and endurance in the upper body. Performing the T-bar row is quite easy and it should not be a problem for beginners and casual trainers.
Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.
Instructions:
Step 1: Plant the empty end of the barbell in a landmine or stack it against a corner. Add the appropriate weight on the other end. Stand over the barbell such that you will face the weight plates.
Step 2: Bend your hips while keeping a straight back. Hold the barbell with both the hands using a firm grip. You could even add a handle attachment for better security and stability during the workout session.
Step 3: Keeping your back straight, pull the barbell towards the chest region.
Step 4: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Do not overload the weights as it could lead to a serious injury.
Next up: Seated Cable Row
#3 Seated Cable Row
The seated cable row is an excellent exercise for building the back. Along with toning the muscles in the back, the exercise is also very effective in targetting the muscles in the forearm region.
Instructions:
Step 1: Sit on the machine facing the pulley. Add a proper attachment to the cable and hold it with a firm grip. The arms should be fully extended in the starting position of the exercise.
Step 2: Bend forward using your hips but keep the back straight at all the times. Then, pull the handle towards the lower abdomen region. Do not use the moment of the pulley while pulling the handle.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tips: Do not rush through the exercise. Pull and return the weights slowly for maximum efficiency. People with a history of back problems should exercise caution.
Next up: One-Arm Dumbbell Row
#4 One-Arm Dumbbell Row
The one arm dumbbell row is highly effective in targetting the muscles of the lower back region. Moreover, it is a relatively simple exercise and could be performed by people of different age groups and diverse skill levels.
Also, read 5 Dumbbell Back Exercises To Build A Strong And Muscular Back.
Instructions:
Step 1: Rest on top of a flat bench with a bent knee. Bend your torso forward until it is almost parallel to the floor. Place the free hand on the flat bench to support the body weight.
Step 2: Hold the dumbbell in the other hand. In this grip, the palms should be facing towards the body.
Step 3: Pull the weight towards the chest region while keeping the back straight. Ensure that the arms are close to the body throughout the duration of the exercise.
Step 4: Hold for a moment and return to the starting position. Change the working arm and go through the steps once again.
Perform the exercise for the recommended number of repetitions.
Important tips: While pulling the dumbbells towards the body, always make sure to compress the back muscles for better efficiency. Lift and lower the free weights using the back. Do not use momentum to lower the weights.
Next up: Dumbbell Shrug
#5 Dumbbell Shrug
The dumbbell shrug is an isolated exercise that targets the muscles in the upper back region with utmost precision. In addition, the exercise also tones the muscles in the neck and the shoulder region.
Instructions
Step 1: Stand straight and hold dumbbells in both the hands. The arms should be fully extended in the initial position.
Step 2: Lift the dumbbells by extending the shoulders upwards. Always make sure to keep the arms straight while lifting the free weights.
Step 3: Hold for a moment and return to the initial position.
Important tip: Multiple variations of the dumbbell shrug could be performed using barbells, cables or elastic bands.
Did we miss out on any exercise for Upper back from our list? Sound off in the comments section below!
