How to Do Upper Back Exercises

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By sonni57
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Upper Back Exercises

Upper back exercises are what help to give body builders that V shape from shoulders to waist. The good news is that they can do it for you too! If you can't seem to slim your waistline, then widen your back and this will make your waist look slimmer. I'm not kidding this can really work, but you have to be willing to do what it takes for the desired result.

Difficulty: Moderate

Instructions

Step 1

Pull up

Upper back exercises are great for improving posture and relieving tension. Many people carry tension from stress in their upper back and neck area, therefore, when these areas are stretched and pulled tension is released. One of the best exercises for the upper back is the chin up also called pull up it's great for strengthening and adding width.

Most gyms these days have assisted pull up machines and it's a good thing. If they didn't have assisted machines it would not be possible for many to do pull ups due to the level of difficulty. This is one of the few machines that the less weight you use the harder it is.

It's a good idea to do both wide and close grip at least one set of each for 10-12 reps or if you want to build use less weight and less reps. If you do not have access to an assisted machine have a person assist instead, they can do what the machine would.
Step 2

Lat Pull

The second most popular exercise for upper back is the lat pull down. Now instead of pulling up you pull down and once again use close and wide grip for 10-12 reps. Additionally, never sacrifice form for weight only use weight that you can do slow controlled movement. This helps to prevent injury and ensures best results.

If you want to exercise the bicep more you can use an underhanded grip for a third set. I always do sets quickly with little rest and alternate them. For example, one set of chin ups then one set of pull downs followed by an underhand grip set and so forth.
Step 3

Dumb bell row

The next exercise is the dumb bell bent over row. This is great for isolating each side forcing muscles to work independently. It's also good for workouts at home since all you need is one dumb bell and a bench or chair. All upper back exercises require focus and concentration throughout the routine.

I always refer people to youtube to watch videos of proper form, so that they can see exactly how it's done. Just a picture doesn't get it. It helps to see visuals and to be talked through the exercise
Step 4

Stretch

As with any other exercise routine you need to warm up and stretch before weight training. The muscles need to be prepared and circulation pumping otherwise you risk excessive muscle soreness or injury. Breathing properly is important as well, you always exhale upon exertion or the hardest point of the exercise.

Always rest muscles 24-48 hours between weight training workouts this is their growth/development time. Training breaks down and rest builds.
As long as you adhere to this you won't over train.