Upper Back Exercises

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Upper Back Exercises for you

The barbell row is one variation of bentover rows and allows you to use heavier weights while working all the muscles of the back. Take care with this exercise and make sure your abs are contracted to protect the lower back as you bend over.

With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until you're at about a 45-degree angle. Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward.
Begin the movement by taking the weight out in front of the knees.
Bend the elbows and contract the back to pull the weight in towards the bellybutton, following the line of the legs.
Bring the elbows just past the torso and squeeze the back.
Lower down and repeat for 1-3 sets of 8-16 reps

Tips

Be sure your abs are engaged. If this hurts your back, skip this exercise or adjust your position.

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This exercise is much like the dumbbell pullover but, by using a barbell, you add intensity to the movement and can typically handle more weight. Because of the heavier weight, you do this move with your elbows bent to provide more control and stability.

Lie face up on the ball with the head and shoulders supported, bar just over the chest with elbows bent.
Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.
Keeping the elbows in a fixed position, take the weight over and behind the head as far as you safely and comfortably can.
Keep the abs tight and the body stable.
Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps

Tips

If you've never done this exercise, try it with a light dumbbell first.
If you have any shoulder problems, skip this exercise.
It's normal also to feel this move in the triceps and chest as well as the back.
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This exercise targets both the lats on either side of the back as well as the lower body and core, since you're holding yourself in a bridge position. The exercise is shown using an exercise ball but can be done on a bench or step for more stability.
1. Lie face up on the ball with the head and shoulders supported, weight resting over the chest.
2. Keep the glutes contracted to lift the body into a bridge position, making a straight line from knees to head.
3. Take the weight straight up over the chest, arms slightly bent. You can hold a dumbbell on either side or use a medicine ball.
4. Keeping the body tight and stable, slowly lower the weight behind you, keeping the elbows slightly bent.
5. Only lower the weight as far as your flexibility allows and try not to lower the weight below your head.
6. Contract the back muscles to pull the weight back up over the chest and complete 1-3 sets of 10-16 reps
Tips
- If you've never done this exercise, practice on the floor or a bench before trying it on the ball.
- Begin with a light weight to practice good form and control.
- If you have any shoulder problems, skip this exercise.
- It's normal also to feel this move in the triceps and chest as well as the back.
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  Barbell High Rows are much like regular rows except that you're bent over until the torso is parallel to the floor, you hold the bar with palms facing in and you pull the bar up towards your chest rather than into your belly button. Because you're in this position, you'll need a lighter weight for this move.
  With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until your torso is parallel to the floor. Keep the shoulders back, the knees slightly bent and the abs tight.
  Bend the elbows and contract the back to pull the weight up towards the chest.
  Bring the elbows just past the torso and squeeze the back.
  Lower down and repeat for 1-3 sets of 8-16 reps
  
  Tips
  Be sure your abs are engaged. If this hurts your back, skip this exercise or adjust your position.
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  Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights and focus more on the lats as well as the biceps (which also work during this exercise). The key is to give you lower back some support by propping one foot on a step or platform (as shown) or, even better, propping one knee on a weight bench and using the non-working hand to support your body.
  Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh.
  Hold a medium-heavy weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor.
  Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it.
  At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.
  Lower down and repeat for 1-3 sets of 10-16 reps, then switch sides.
  
  Tips
  Be sure to keep all the movement in the arm and avoid turning at the hips.
  Only pull the elbow up to torso-level.
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