{"id":2764,"date":"2025-01-02T09:20:54","date_gmt":"2025-01-02T09:20:54","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/top-10-exercises-for-strengthening-your-upper-back.html"},"modified":"2025-01-02T09:20:54","modified_gmt":"2025-01-02T09:20:54","slug":"top-10-exercises-for-strengthening-your-upper-back","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/top-10-exercises-for-strengthening-your-upper-back.html","title":{"rendered":"Top 10 Exercises for Strengthening Your Upper Back"},"content":{"rendered":"<p>Just because you can\u2019t easily see your upper back muscles doesn\u2019t mean you should pass on upper back workouts. Strong upper back muscles set your body up for success by helping with increased mobility in sports, regular exercise, and daily life.<\/p>\n<p>A strong upper back is also critical for good posture, adds Elanit Sellers, CPT. \u201cWe tend to sit hunched in front of a computer all day or staring down at our phones,\u201d she says. This can lead to shoulder and neck stiffness or soreness, as well as more intense back pain.<\/p>\n<p>That\u2019s why it\u2019s key to adopt a consistent\u00a0upper back workout routine to reduce your risk of back injury, improve your mobility, and boost your overall strength. It can even help you feel more stable during your barbell squats. A resistance band\u00a0and pair of dumbbells allows you to do a variety of upper back exercises to shred your muscles.<\/p>\n<p>\u201cAnother surefire upper-back blaster is to install a\u00a0pull-up bar in your doorway \u2014 and challenge yourself to use it every time you pass through,\u201d adds Amanda Dale, ACE-certified trainer and sports nutritionist.<\/p>\n<p>Luckily, there are plenty of upper back exercises in many of our popular OzHelp\u00a0workouts. Here are 10 of the best\u2026<\/p>\n<h2>1. Arm Balance Row<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568227650001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a022 Minute Hard Corps\u00a0\u2013 Resistance 3<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong>\u00a0\u201cThis move works your upper back muscles, as well as your\u00a0shoulders and core,\u201d Sellers says.<\/p>\n<ul>\n<li>Holding a dumbbell in each hand, start in a high plank position with your wrists under your shoulders and your head, hips, and heels in a straight line.<\/li>\n<li>Pull your right hand to your ribcage then fully extend it to the sky as you twist to the right side. Make sure your arm extends directly over your shoulder and not behind you.<\/li>\n<li>Return to the high plank position then repeat on the other side.<\/li>\n<li>Continue alternating, doing equal reps on both sides.<\/li>\n<\/ul>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568227651001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0The Master\u2019s Hammer and Chisel\u00a0\u2013 Total Body Chisel<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:\u00a0<\/strong>This move is a great way to work your lats, while also strengthening your shoulders and core, Sellers explains. \u201cIt\u2019s great for beginners because it teaches your core to stabilize upper body movement,\u201d Dale adds.<\/p>\n<ul>\n<li>Holding a set of dumbbells, lay with your back flat on a bench or stability ball.<\/li>\n<li>With your feet planted on the ground and your core engaged, extend your arms to the sky, holding the dumbbells together above your chest.<\/li>\n<li>With a slight bend in your elbows, slowly lower your arms overhead until your biceps reach your ears.<\/li>\n<li>Slowly bring your arms back to above your chest and repeat.<\/li>\n<\/ul>\n<h2>3. Rocket Launcher Row<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568242819001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0P90X3\u2013 Eccentric Upper<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong>\u00a0This move targets your rhomboids, lats, and erector spinae, while also working your core, Dale explains.<\/p>\n<ul>\n<li>Stand holding two dumbbells at your sides and take a big step forward with your left leg, bending it to assume a deep lunge position, keeping your right leg straight.<\/li>\n<li>Bend forward at your hip, attempting to lay your torso on top of your left thigh. Let your arms hang on either side of your left leg, palms facing each other.<\/li>\n<li>Keeping your back straight and your abs contracted, bring the dumbbells to the outside of your ribs while keeping your elbow close to your side.<\/li>\n<li>Slowly release back down and repeat.<\/li>\n<\/ul>\n<ul>\n<li>Set an incline bench at 45 degrees.<\/li>\n<li>Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.<\/li>\n<li>Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.<\/li>\n<li>Slowly reverse the move, and repeat for reps.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6326345338112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong>\u00a0\u201cThis move is incredible for developing the smaller muscles of the upper back, as well as improving overall posture,\u201d says Dale.<\/p>\n<ul>\n<li>Holding a set of dumbbells, sit on a bench or stability ball. With your feet flat on the ground, hinge at the waist to lean forward slightly, and bring your dumbbells behind your calves, palms facing each other.<\/li>\n<li>With a slight bend at the elbow, raise your arms outward and squeeze your shoulder blades, keeping your palms facing the floor.<\/li>\n<li>Release your arms slowly and repeat.<\/li>\n<\/ul>\n<h2>6. Wide Bent-Over Row<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568227656001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0SHAUN WEEK\u00a0\u2013 Insane Weights<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong> The wide bent-over row is an excellent way to target your lats, while also hittting your posterior deltoids and your core, Sellers says.<\/p>\n<ul>\n<li>Holding a set of dumbbells with an overhand grip, stand with your feet hip-width apart and a slight bend in your knees.<\/li>\n<li>Bend at the hips and lean your chest forward until it\u2019s parallel with the ground, keeping your back straight and your core engaged. Let your arms hang down with your palms facing your shins.<\/li>\n<li>Drive your elbows up and out, forming a goal post with your arms and squeezing your shoulder blades together as you pull back.<\/li>\n<li>Release your arms down and repeat.<\/li>\n<\/ul>\n<h2>7. Lunge Twist Pull<\/h2>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568197668001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe>Appears in:\u00a022 Minute Hard Corps\u00a0\u2013 Resistance 2 (as \u201cPunch Pull\u201d)<\/p>\n<p>Benefits:\u00a0This move works your lats and upper traps in conjunction with your lateral and rear deltoids. The lunge movement also fires up the muscles in your lower body.<\/p>\n<ul>\n<li>Stand with your feet wider than shoulder-width apart, holding a medium-weight dumbbell in your right hand at shoulder-height.<\/li>\n<li>Pivot to the left on the balls of your feet, bend both knees into a lunge, and punch toward your left foot on the floor with your right hand.<\/li>\n<li>As you return to the standing position, place your left hand on the dumbbell and forcefully drive your right elbow backward, pivoting and rotating your torso to the right.<\/li>\n<li>Repeat on your left side, and do equal reps on both sides.<\/li>\n<\/ul>\n<h2>8. Resistance Rows<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568227832001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0THE 20s\u00a0\u2013 I Do Strength<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong> Resistance rows are simple but effective. They work your entire upper back and your deltoid muscles, Sellers says,<\/p>\n<ul>\n<li>Stand with your feet hip-width apart on the center of a resistance band. Wrap one end around each foot and cross the handles.<\/li>\n<li>Bend your knees slightly and lean your chest forward slightly, keeping your back straight.<\/li>\n<li>Keep your core engaged and your back straight as you pull your hands up to your rib cage, squeezing your shoulder blades together at the top.<\/li>\n<li>Release your arms and repeat.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/default_default\/index.html?videoId=6326343853112\" width=\"608\" height=\"342\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong>\u00a0By working one arm at a time, this move helps identify muscle imbalances you may have in your upper back and eliminate dominant-side compensation, Dale says.<\/p>\n<ul>\n<li>Holding a dumbbell in your right hand, place your other hand on a bench or stability ball in front of you. Step your right leg back keeping it straight, and bend your left leg slightly. Lean your chest forward, keeping your back flat.<\/li>\n<li>Drive your elbow up, bringing the dumbbell to your ribcage.<\/li>\n<li>Release your arm down and repeat.<\/li>\n<li>Do equal reps on both sides.<\/li>\n<\/ul>\n<h2>10. Wide Leg Close-Grip Chin-Up<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5568227652001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong data-redactor-tag=\"strong\">Appears in:<\/strong>\u00a0P90X2\u00a0\u2013 Base and Back<\/p>\n<p><strong data-redactor-tag=\"strong\">Benefits:<\/strong> This move targets your middle and upper back muscles, while also relying on strength from your biceps, Sellers says. The real challenge? Separating your legs keeps your core engaged the entire time.<\/p>\n<ul>\n<li>Take an underhand grip on a pull-up bar.<\/li>\n<li>Keeping your legs stretched wide in an upside down \u201cV\u201d position, pull yourself upward until your chin clears the bar, keeping your back straight and core tight as you pull yourself up.<\/li>\n<li>Lower yourself until your arms straight, and repeat.<\/li>\n<\/ul>\n<h2>How Do You Strengthen Your Upper Back?<\/h2>\n<p>When it comes to building and toning your upper back, it helps to know the exact areas you\u2019re targeting. Here\u2019s a brief overview of the back muscles.<\/p>\n<h3>Back Anatomy<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-146748 size-full\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/27122010\/back-workouts-600-anatomy.jpg\" alt=\"back muscle anatomy | Upper Back Workouts\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>The major muscle groups of the upper back are the trapezius\u00a0(a kite-shaped muscle that runs vertically along your upper spine and fans out toward your shoulders), the\u00a0rhomboids\u00a0(the diamond-shaped muscles that activate the shoulder blades), the\u00a0latissimus dorsi\u00a0(the fan-shaped muscle originating at your mid and lower back and attaching to your upper arms), and the\u00a0erector spinae\u00a0(which run down the entirety of the spinal column from the neck to the lower back), Dale explains.<\/p>\n<p>Together, these muscles allow you to lift, press, row, and pull during your workouts and daily activities, like sitting at your desk and carrying heavy grocery bags.<\/p>\n<p>For a stronger, more defined back, Dale recommends working these structural upper back muscles at least twice a week, and more often if you struggle with chronic lumbar pain or scoliosis.<\/p>\n<p>\u201cThe important thing to remember is that the upper back is already a place where most people hold tension \u2014 especially those who sit at a desk \u2014 so you\u2019ll want to keep your weights light to moderate when you exercise,\u201d Dale says.<\/p>\n<h2>How Do You Stretch Your Upper Back and Neck?<\/h2>\n<p>Combat tight upper back muscles by stretching them after each workout, and even on days when you don\u2019t work out. To do this, Dale recommends rolling your neck slowly from side to side, then moving into a\u00a0cat-cow pose\u00a0to warm up your upper back. \u201cAfter a workout, an outstretched\u00a0child\u2019s pose\u00a0can stretch the upper back and shoulders while allowing the neck to release,\u201d she explains.\u00a0Foam rolling\u00a0is another way to target your upper back muscles, and you can check out these additional\u00a0nine shoulder and neck stretches.<\/p>\n<h3>The right fuel to build upper back muscle<\/h3>\n<p>After you sweat it out, it\u2019s important to fuel your body with enough protein to help your muscles grow and recover. As a general rule, Dale recommends consuming at least half gram of protein per pound of bodyweight. For a quick, nutritious post-workout option, try\u00a0Beachbody Performance Recover. Each serving has 20 grams of high-quality whey protein, which studies show\u00a0can help facilitate strength gains, plus pomegranate extract to help\u00a0reduce muscle soreness. More gain, less pain\u2026 that\u2019s a win!<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-108365\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/12\/2018-Jan-New-Pins-Batch2-Week-of-1-8-upper-back.jpg\" alt=\"10 of the Best Exercises for Upper Back Workouts\" width=\"735\" height=\"1500\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Just because you can\u2019t easily see your upper back muscles doesn\u2019t mean you should pass on upper back workouts. Strong upper back muscles set your body up for success by helping with increased mobility in sports, regular exercise, and daily life. A strong upper back is also critical for good posture, adds Elanit Sellers, CPT. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1769,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-2764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2764","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2764"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2764\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1769"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}