Upper Back Exercises To Add to Your Workout

As with many of the exercises described in this section, the upper back exercises described below involve the use of free weights.

The use of free weights has the benefit of involving many helper muscles and stabilizers just to hoist the weights into position and to perform the exercises. While the exercise described targets the upper back, you get more for you money in terms of your legs, arms, shoulders, abs etc. So use free weights wherever possible and keep up the good work!

Remember that it is extremely important to limber and warm up prior to any strenuous activity. Nearly any form of mid-section exercises such as barbell good mornings, sit-ups, leg raises, standing toe touches, etc. are good choices for your warm up.

Seated Dumbell Shrug

Hold a dumbell in each hand with your palms facing in. Sit at the end of a bench with your legs fairly close toether. Keep your back straight and your head up.

With your arms hanging at your sides, drop your shoulders as low as you possibly can and bring your shoulders up and back in a circular motion going from the front to the back. Exhale as you return to the starting position.

Seated Alternating Dumbell Shrug

Hold a dumbell in each hand with your palms facing in. Sit at the end of a bench with your legs fairly close toether. Keep your back straight and your head up.

With your arms hanging at your sides, drop your right shoulder as low as possible and then commence to bring your shoulder up and back in a circular motion going from the front to the back. When you complete a repetition with your right shoulder, then do a rep with your left shoulder until the prescribed number of reps are completed. Inhale as you raise your right shoulder and exhale as you raise your left shoulder.

Wide Grip High Pull

Place a barbell in front of you. With your feet about 16 inches apart, step up to the bar until your shins are nearly touching. Bend down and get a palms down grip with your hands about 36 inches apart. Bend your legs until your upper thighs are nearly parallel with the floor. Keep your arms straight and head up. Your back will be at about a 45 degree angle to your thighs.

Inhale and pull the bar straight up as high as your shoulders, if possible, as you stand erect. To help get more pulling power as the weight is raised, it is best to continue the pull by throwing your head back and raising high on your toes at the tip position. Lower the weight to arms length and then to the floor to complete the repetition.

Medium Grip High Pull

Place a barbell in front of you. With your feet about 16 inches apart, step up to the bar until your shins are nearly touching. Bend down and get a palms down grip with your hands about 24 inches apart. Bend your legs until your upper thighs are nearly parallel with the floor. Keep your arms straight and head up. Your back will be at about a 45 degree angle to your thighs.

Inhale and pull the bar straight up as high as your shoulders, if possible, as you stand erect. To help get more pulling power as the weight is raised, it is best to continue the pull by throwing your head back and raising high on your toes at the tip position. Lower the weight to arms length and then to the floor to complete the repetition.

See the main Exercise Index for more upper back exercises

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