Upper back Workout

An upper back workout will do wonders for your appearances. For both men and women it will gets rid of a hunched back and giving you a way better posture. For guys, this is the part of your body that gives you that 'V'. And trust me that looks great on every one.  Actually your upper back is what makes the biggest difference in your upper body, even though everybody is so focused on their pecks!

However training your upper back can be quiet a challenge, since most people aren't even aware of the muscles in their back. It also adds up that you cannot actually see you back while doing th exercises and that almost all the exercises involves your biceps. The key to training your back is to act as if your biceps are just hooks and let the full movement come from your back, this means pulling your together behind your back and moving your elbow as far back as possible.

The most prominent piece of the upper back are the Lats which you can fell if you poke just under your armpits. These give you the width that is necessary for a 'strong' physique. That's why we will do two exercises that focuses on that muscle.

the upper back workout

1	Pulldowns (wide-grip)	15	3
2	Pulldowns (close-grip)	10	3
3	Cable Rows	12	3
4	Back Flyes	10	3
5	Barbell Bent-over Row	12	3

upper back workout Tips

• Choose a weight that offers enough change to finish the amount of rep stated
• Form is the most important, not weight. So pick a lower weight and do nice clean reps, i stead of adding weight but making half motions
• Every training try add weight to at least one exercise
• Do not this upper back workout for longer than 4 weeks
• Do this workout for a maximum of once a week
• For a well balanced physique make sure you also train you chest and arms

upper back workout Exercise Guide

Pulldowns

Sit on a Pulldown machine. Grab the bar firmly with both hands. Pull the bar towards your chest(not lower), while squeezing your shoulder blades together. Slowly bring the bar back to the starting position.

Cable Rows

Sit in front of the cable row machine. Grab the bar with both hands. Stretch your legs and make sure you have a  straight back. This is your starting position. Pull the bar to your stomach, make sure your elbows are behind you as you squeeze your shoulder blades together. Slowly go back to the starting position.

Back Flyes

Lay down on your belly on a high (rowing) bench. Take a dumbbell in each hand.  Bring the dumbbells up next to until your arms are parallel to the floor, keep your arms straight the whole time. This can also be done while standing.

Bent-over Row

Stand in front of a barbell. Bend your knees and bent over until you are in a 45 degree angel with the floor, but keep your back straight. Grab the bar. Pull the bar towards your stomach and slowly bring it back down, however do not let it touch the ground.

Back to the top of upper back workout
Back to Quick Muscle Building Workouts
Back to the Home Page