Upper Back Workout: A strong upper back can improve your posture and prevents back pain. Also, enhances your overall strength and fitness level. Human upper back have so many muscles, which includes the trapezius, rhomboids, and the rear deltoids. In this article by iveals.com, we will discuss some of the best upper back workouts. It can help you build a strong and defined upper back.
Pull-Ups
Pull-ups are one of the best and simple workouts / exercise for the upper back. It targets multiple muscles in the upper body. It targets the muscles of your lats, traps, and rhomboids. So, to do a proper pull-up workout, hang from a bar, palms must be facing away from the body. After that, pull yourself up, do it until your chin is above the bar. Lower yourself down to the starting position and repeat for several reps. If you can’t do a full pull-up yet, you can start with assisted pull-ups or chin-ups.
Bent-Over Rows-Upper Back Workout
Bent-over rows are a great exercise for targeting your upper back muscles, particularly your rhomboids and traps. To perform this workout / exercise for upper back, first stand with your feet shoulder-width apart. Your knees must slightly bent. Then hold a barbell with a grip overhand. Then you should bend your torso forward, until it is parallel to the floor. Now, from that position, pull the barbell to your chest, together squeezing your shoulder blades as you do so. Lower the barbell down and repeat for several reps.
Seated Cable Rows
Seated cable rows are another effective upper back workout that targets your lats and traps. To perform upper back workout / exercise, first, sit at a cable machine with your feet placed on the footrests. Your knees must be slightly bent. With an overhand grip, hold the cable handles. Then pull the handles towards the chest, together squeezing your shoulder blades as you do so. Lower the handles down and repeat for several reps.
Dumbbell Rows
Dumbbell rows are a great alternative to bent-over rows, and they target your upper back muscles, including your traps and rhomboids. To perform dumbbell rows for upper back, first, stand with your feet shoulder-width apart. Your knees must be slightly bent. In one hand, hold a dumbbell and then bend forward until the torso is parallel to the floor. From this position now, pull the dumbbell to your chest. Do it by squeezing your shoulder blades together as you do that. Lower the dumbbell down and repeat for several reps on each side.
Face Pulls-Upper Back Workout
Face pulls are a great exercise for targeting your rear deltoids and upper traps. To perform this exercise, attach a rope to a cable machine at shoulder height. With an overhand grip, hold the rope and step back until the arms are extended completely. From this position, pull the rope towards your face, squeezing your shoulder blades together as you do so. Lower the rope down and repeat for several reps.
Conclusion
Incorporating these upper back workouts into your fitness routine can help you build a strong and defined upper back. Remember always to start with a weight that challenges you but also allows you to maintain proper form. Gradually increase the weight as you get strong muscles. Also, before and after your workout, must remember to stretch your upper back muscles. It is to prevent injury and improve your flexibility.
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