Seated Rows
Description
The seated row exercise on the machine is an effective, yet, simple way to strengthen the muscles of the upper back. Since the movement path is pre-determined, the primary focus can be placed on feeling the contraction of the muscles rather than the complex motor movements involved with other back exercises. As with all other rowing exercises, it is important that the movement is initiated by retracting the shoulder blades prior to bending the arms. Doing so will prevent the biceps from alleviating the targeted back muscles from the workload.
Video
Execution
- Adjust the seat and chest pad to the appropriate settings and grasp the wide bars with an overhand grip.
- Exhale, initiate the movement by drawing the shoulder blades together. Then in a smooth motion, bend the arms and pull the handles back towards the body. The elbows should be in alignment with the shoulders.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Employing all the same techniques only while using a narrow/neutral hand grip will draw more recruitment from the biceps. This method will also target the upper/center region of the back.
Performing the movement using an underhand grip is the easiest version of the three due to the fact that bicep recruitment is maximized when using this technique.
Here’s a breakdown of the various grips you can use..
Wide/Overhand Grip = Most Difficult
Narrow/Neutral Grip = Medium Difficulty
Narrow/Underground Grip = Easiest
Super setting and alternating between grips is an awesome technique. Start using the hardest grip (wide, overhand) and work your way down to the easiest grip (narrow, underhand).
Seated Reverse Flies
Description
The seated rear delt fly is one of the better back toning exercises. It’s executed using the chest fly machine and is effective in strengthening the posterior deltoid (rear shoulder) and the muscles of the upper back region. Its action is similar to that of the bent over dumbbell reverse fly only the seated version allows the trainee to place his/her primary focus on the actual muscle contraction rather then the path of movement. Due to the reduced movement complexity, the seated version is an ideal option for those who are in the beginning phases of their exercise programs.
Video
The Video Is Coming Soon!
Execution
- Sit in a position that has you facing the padding on the chest fly machine. Adjust the handles and weight stack to your desired settings.
- Grasp the side handles using a grip that has your palms facing the ground.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back until your hands move just beyond your shoulders. Hold position briefly.
- Inhale and lower back down slowly stopping just shy of the starting position. Doing so will keep the stress on the posterior deltoid.
- Repeat until the desired number of repetitions are completed.
Bent Over Barbell Rows
Description
Bent over barbell rows are one of the better back strength exercises. While the main focus is on the upper back, muscle recruitment is drawn from the entire body to stabilize and maintain an upright position. This is an excellent overall strength builder for the advanced trainee, however, due to the great deal of body awareness involved to complete each repetition, this movement is not recommended for beginners. Beginners should start with machines etc. and gradually make the appropriate progressions once more simplistic exercises are mastered.
The version described below has the trainee using a wide hand placement, which promotes the elbows to be elevated to a position just below the shoulders. The result of the elbow-to-shoulder position is greater muscle recruitment from the rhomboid muscle group. The result of the additional rhomboid recruitment may be pain relief because weakness in that particular area has been shown to commonly promote upper back complications, especially for those who spend long durations in a hunched over position at a computer desk.
Execution
- Once the barbell is appropriately loaded, grasp it using an overhand grip with hands positioned 4-6 inches wider than shoulder width.
- Lift barbell off rack and assume the set up position which has your knees slightly bent, buttocks pushed back, core tight to maintain spinal alignment, and your torso just higher than parallel with the ground.
- Exhale and retract shoulder blades upon movement initiation. Follow through by flexing arms and drawing barbell to a position just below your chest.
- Inhale and at a controlled speed, lower barbell back down to stating position.
- Repeat until desired number of repetitions are completed.
Variations
By performing bent over barbell rows using a palms up grip at shoulder width, you can maximize the recruitment of the biceps. With this version, the barbell should be drawn to the abdominal region.
Standing Dumbbell Row
Description
While the main focus is on the upper back, muscle recruitment is drawn from the entire body to stabilize and maintain an upright position. Since the standing dumbbell row requires only a set of dumbbells, it’s one of the better home back exercises. It should be noted that lighter dumbbells should be used for the standing version in comparison to the bent over rows using a bench for support.
Video
A Video Demonstrating How To Perform This Home Back Exercise Is Coming Soon
Execution
- Grasp appropriately weighted dumbbells and bend over at the waist while maintaining spinal alignment. There should be only a slight bend at the knees and the torso should be bent over at a 45 degree angle.
- Exhale, retract the shoulder blades and draw your arms up towards the ribcage.
- Inhale and extend arms back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can also be performed by using a barbell instead of dumbbells. Instructions on how to perform this version - which is called the bent over barbell row - can be made available by simply clicking the link.
Incline Dumbbell Rows
Description
This variation to the bent over row exercise provides support, thus, additional stability throughout the movement. The additional support will be helpful for both beginners who have difficulty maintaining proper body position and for those who suffer from lower back pain.
Video
The Incline Row Exercise Is Coming Soon!
Execution
- Select appropriately weighted dumbbells and position yourself on the incline bench with your stomach in contact with the padding. The arms should be fully extended with the dumbbells hanging to the sides of the bench.
- Exhale, retract the shoulder blades, bend the arms and pull the dumbbells up towards the side of the body. Briefly hold the contracted position.
- Inhale, extend the arms and lower the weight back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Dumbbell Pullovers
Description
The dumbbell pullover exercise is commonly used to develop the latissimus dorsi and achieve an expanded rib cage look. Although the prime movers are the lats, the motion also draws recruitment from the chest, which makes it a great transitional movement from chest to your back if your training opposing muscle groups. While performing the pullover exercise, ensure that your hips stay below your torso to maximize the stretch and contraction of the lats.
Video
The Dumbbell Pullover Exercise Video Is Coming Soon!
Execution
- Select an appropriately weighted dumbbell and position your upper back across the side of an exercise bench. With arms extended, hold the weight over your face and drop your hips slightly below your upper body.
- Inhale and in a gradual arcing movement, allow your arms to extend back until a full stretch is achieved. Hold position briefly.
- Exhale, apply force, and arc the weight up back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Replacing the stable bench with the instability of an exercise ball will trigger more stabilizer muscles to fire in order to maintain position. This is an advanced progression of the pullover exercise.
Bent Over Dumbbell Laterals
Description
The bent over dumbbell lateral exercise is classed as an isolation movement and is typically completed nearing the final stages of a back or shoulder workout. However, from my personal experiences, performing bend over dumbbell laterals immediately prior to moving to a row type exercise is a great way to pre-exhaust the muscles of the upper back before drawing assistance from the biceps. For spinal safety reasons, it is important not to allow any curvature within the spine and your body should be positioned almost parallel with the ground.
Execution
- Grasp an appropriately weighted dumbbell in each hand using a neutral grip, slightly bend knees, push buttocks out and while keeping back flat, bend over at the hip until your torso is almost parallel with the floor.
- Exhale, retract shoulder blades and while keeping the elbows slightly bent, pull arms apart until they reach torso height. The dumbbells should be drawn back to a position in line with the buttocks when viewed from the side.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
This movement may also be performed while lying prone on a bench with a slight incline. This may be a more practical alternative for trainees who struggle with the positioning while performing the above method due to a lack of body awareness.
Smith Machine Reverse Rows
Description
This modified row type movement is an awesome back strengthening exercise. Since the elbows are positioned around shoulder level, maximal recruitment is drawn from the rhomboid muscle. Also, because the trunk must maintain alignment with the knees, the need for core stabilization is increased, which makes the movement very functional.
Video
Execution
- Elevate the bar on the smith machine to an appropriate height. In a supine position (chest facing the ceiling), grasp handles at a width similar to that of a bench press. Your feet should be shoulder width apart, your buttocks should be elevated and your hips and knees should be aligned.
- Exhale, retract shoulder blades and follow through by bending arms and drawing chest up towards the bar. Pause and momentarily hold this position for an optimal contraction.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The difficulty can also be increased by positioning an exercise ball under the ankles of the extended legs. This will further decrease the base of support and increase the need for stabilization.
Elevating one leg while performing the movement will simulate real world lifting more effectively. One side of your body will have to work harder to compensate for the elevated leg.
Seated Cable Row
Description
The seated cable row exercise is great for upper back development. However, each repetition must be completed with strict form due to the potential for spinal injury when done incorrectly. In order to increase the effectiveness of the seated cable row exercise, you’ll want to initiate the movement by retracting the shoulder blades before bending the arms. Doing so will draw optimal recruitment from the targeted upper back muscles by minimizing the involvement of the biceps during the starting phase of the movement.
Video
Execution
- Grasp the handle with a neutral grip (thumbs pointing upwards), sit in an upright position and place feet on foot rests with knees slightly bent.
- While keeping back straight, flex forward slightly at the hips and allow the weight to draw the shoulders slightly forward.
- Initiate movement by retracting the shoulder blades towards each other. (Draw shoulders back while keeping arms straight).
- Exhale, flex arms and pull handle in towards abdominal region. Step 3 and 4 should be combined into one smooth motion.
- Inhale and extend arms back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The seated cable row exercise can also be performed using one arm at a time. Simply switch the handle to a single pulley and using a grip with palm facing the ground, retract your shoulder blade and draw your arm back to a position that has the elbow aligned with your shoulder. This method will draw optimal recruitment from the rhomboids; a muscle that through training, has been shown to reduce the upper back pain frequently experienced by desk workers who spend a lot of time in front of the computer.