Upper Back Exercises

Upper Back Exercises

Inverted Rows
•Set the bar at hip hip height in a Smith machine or squat rack (No plates/weights needed)
•Lie underneath the bar with your heels on the floor and grab the bar ensuring that your hands are 1 or 2 more inches than shoulder-width apart
•Keeping your body in a straight line, pull your chest up to the bar using your back muscles
•Slowly lower yourself until your arms are straight
•Repeat movement for desired number of reps


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Upright Barbell Row

•Hold a barbell at arms' length with an overhand grip and your hands about 6 inches apart
•Feet should be shoulder width apart
•Slowly pull the bar up vertically up toward your chin raising your elbows as high as you can (Try and keep your elbows higher than your arms and shoulders)
•Lower the bar slowly back to the starting position


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Pull Ups

•Jump or reach up and grasp bar with wide overhand grip
•Pull body up until neck reaches height of hands
•Lower body until arms and shoulders are fully extended
•Repeat
Note: To decrease difficulty you can place yaur feet on a chair or bench, get help from a partner, or use an assisted pull up machine.

Note: To increase difficulty place a dumbell between your feet or use a weighted dip belt to add resistance.






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Cable Pull Downs

•Grab the cable bar with wide grip
•Sit with thighs under the leg supports
•Slowly pull the cable bar down to your upper chest
•Return until arms and shoulders are fully extended
•Repeat