How to Strengthen Upper Back Muscles

The upper back muscles are essential to good posture. Two exceptionally good exercises for the upper back are the double arm row and the reverse fly.

Difficulty: Moderate

Instructions

Things You'll Need:

• Light and moderate weight dumbbells
• Bench

Double Arm Row

1. Choose two moderately light dumbbells and hold them at your sides while standing.

2. Place one foot about a half step in front of the other, then lean forward at a 45-degree angle, letting your hands hang naturally toward the floor.

3. Holding the weights, slowly pull both elbows towards the ceiling and squeeze your shoulder blades together.

4. Repeat 15 to 20 times.

Reverse Flys

5. Holding light weights (preferably three to five pounds to start), lie face down on a weight bench, with your pelvis hanging off the end and toes on the floor.

6. Let your arms hang naturally down to the floor, with your palms facing inward.

7. With your arms straight, lift both of them out to your side in a "flapping" motion while squeezing your shoulder blades together.

8. Slowly return the back to the starting point.

Tips & Warnings

• You can also do the reverse fly or double arm row on a fitness ball or a 45-degree bench.
• Be careful while working the shoulder, as trying to lift a heavy weight in a reverse fly can cause serious shoulder damage.
• Always check with your physician prior to beginning any exercise program.

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