How to Build Upper Back Muscles
You can build up your upper back muscles with a good weight training program. There are several muscles in the upper back and you can use different exercises to target different areas. It is best to work out with both machines and free weights, but if you do not have access to machines, you can still get good results using dumbbells. Use dumbbell shrugs for your trapezius, reverse dumbbell flys for your mid-back, the lat pulldown machine or 1-arm dumbbell rows for the latissimus dorsi, and a seated cable row machine for overall development.
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Instructions
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Ask your health care provider if there are any exercises you should avoid.
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Learn proper technique for each exercise from a fitness trainer or experienced weight trainee. Refer to a book or video for more tips. Follow established form for each exercise and never use an exercise machine differently than the way it was intended.
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Practice your exercises with light weights until you master the technique. If you are a beginner, take two or three weeks before you add weight.
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Work out with three sets of 8 to 12 repetitions of each exercise. The last repetition should be difficult, but you must be able to complete it with good form or drop back to a number of repetitions you can complete correctly. Concentrate on the muscles you are working.
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Increase the number of repetitions you can do on each exercise until you reach 12, then increase the weight you are using and go back to 8 repetitions.
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Do not work any muscle group two days in a row. If you are sore or fatigued, skip more than one day between workouts.
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Tips & Warnings
Make sure you get enough food and rest. Add protein if you are not eating much protein.
Work your lower body on a different day, if possible, or after your back workout.
Do a moderate amount of aerobic exercise to stay in shape, but don't train for a marathon while you are trying to build muscle.
Keep an exercise log detailing dates, weight, sets, and repetitions for each exercise.
Always use good technique and stop when you are too tired to do the exercise correctly.
Do not do any exercise that causes pain. You can choose an alternative.
References
- Photo Credit Stärke image by imagenation from Fotolia.com
