Workouts for upper back- Get a perfect back with these 8 muscle building workouts


Do you know the Back muscle is the largest muscle of human body. Considering this, It becomes more important to train your Back muscle. Back muscle is not only the largest and the strongest, its also the complicated in terms of being a series of interconnected muscle groups. Basically we divide the back into its four main regions: 1) the upper back 2) the middle back and 3) the lower back which is close to the lower body. For today we are gonna train our upper back with some workouts for upper back.

workouts for upper back

Well if you don’t know the workouts for upper back the you are at the right place. Today we are gonna tell you 7 simple workouts for upper back. Get a perfect back with these 8 muscle building “workouts for upper back“.

 

Related Post: Upper body workouts- 13 workouts to give your upper body an amazing look.

 

So lets go….

Here we are with workouts for upper back:

1.PULL UPS:

The first workout in the list of workouts for upper back is none other than the PULL UPS. Pull ups are the basic exercise for the back.

How to do:

Grasp the pull up bar with your hands facing forward and desired hand position (i.e. Wider, Normal, Closer). When your arms get extended cross up your legs. This will be your starting position.

Now pull yourself up until your chin touches the bar. Now, lower yourself back down to the starting position.

 
2. LAT PULL DOWN:

The second workout in the list of workouts for upper back is The PULL DOWN. And this pull down is wide grip lat pull down.  

How to do:

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

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Related post: Full body workout – 10 Workouts to make you fit at home.

 

3. CLOSE GRIP PULL DOWN:

The next workout in the list of workouts for upper back is another PULL DOWN. This Pull down is Close grip lat pull down. 

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands close to the center of the bar with your palms facing torso. This will be your starting position.

Now pull the bar towards your upper chest and take the bar back to the starting position after a small pause.

 

4. PULL DOWN BEHIND NECK:

The next workout in the list of workouts for upper back is the third type of lat pull down which is Pull down behind neck.

workouts for upper back

How to do:

Sit on the pull down bench with your body facing towards the machine. Adjust the weight. Now grasp the bar with both of your hands.Bring your torso and head forward. This will be your starting position.

Now pull the bar down until it touches the back of your neck. After a small pause take the bar back to the starting position.

 

Related Post: Shoulders workout- 7 most effective Shoulder workouts that you should know!

 

5. SEATED CABLE ROWING:

The next workout in the list of workouts for upper back is Cable Rowing.

How to do:

Sit on the low pulley rowing machine with V-bar. Place your feet on the front platform. Keep your knees slightly bent and your back straight. Grasp the V-bar. Adjust the weight. This will be your starting position.

Now pull the V-bar towards your abdominal while keeping your back still. After a small pause take the V-bar back to the starting position.

6. DUMBBELL ROWING:

The next workout after cable rowing in the list of workouts for upper back is Rowing with dumbbells.

How to do:

Take a bench. Position yourself such that your upper body is bent and your upper body is parallel to the floor, one of your hands is placed on the bench where as other holding a dumbbell. One of the knee is also placed on the bench for the support to the body. Keep your back straight. Now take the dumbbell down and keep your arm straight. This will be your starting position.

Now lift the dumbbell to side of your chest keeping your elbow close to your body and your back straight. After a small pause at top position take the dumbbell back to the starting position.

 

Related Post: What is Body type- What do you know about your body type?

 

7. Bent Over Barbell row:

The next workout in the list of workouts for upper back is another Rowing. This is Barbell Rowing. Barbell rowing targets the upper as well as the middle muscle of the back.

How to do:

Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins. Medium stance, toes pointing out. Grab the bar. Use a medium grip width. Slightly wider than on Dead-lifts. Hold the bar low in your hands. This will be your starting position.

Now Unlock your knees. Keep your hips higher than on the Dead-lift. Bend your knees but keep them back so the bar can’t hit them. Lift your chest. Straighten your back. Don’t move the bar, don’t drop your hips, don’t squeeze your shoulder-blades together. Row. Take a big breath, hold it and pull the bar against your lower chest. Lead with your elbows and pull them to the ceiling.

 

8. T-BAR ROWING:

The next workout in the list of workouts for upper back is another type of Rowing. This is T-Bar Rowing. Like Barbell rowing, T-bar rowing also targets the upper as well as the middle muscle of the back.

How to do:

Adjust the desired weight by loading up the T-Bar. Stand on the platform on the T-Bar keeping your back straight. Now grasp the bar and lift the T-Bar from the rack by extending your arms and keeping your back straight. This will be your starting position.

Now pull the bar up and Squeeze your back at the top position. After a pause take the T-Bar back to the starting position.

 

Related post: Lower body workouts- 9 workouts to strengthen your lower body muscles.

 

So guys, these were some workouts for upper back, and the basic way that how they should be performed. So perform well and stay fit.

Thanks for your patience reading!!
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Stay healthy, Stay fit!!

EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

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