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.
Shoulder Shrugs
Description
Performing the shrug exercise is a great way to develop the upper portion of the traps. There are several variations that can be utilized by mixing it up between dumbbell and barbell usage. Studies have shown that performing the shrug exercise with a barbell positioned behind the back is the most effective method for recruiting motor units, thus, muscle fibers within the traps. Regardless of which method you select, you’ll want to ensure that you DO NOT allow your head to protrude forward. Doing so places great stress along the neck region and increases the risk of sustaining a herniated disk.
Video
Execution
- Grasp an appropriately weighted dumbbell in each hand and hold them to the sides with arms extended.
- Select a spot on the wall to keep your eyes on at approximately forehead level. The visual will aid in preventing you from flexing the neck forward.
- Exhale, elevate shoulders and hold elevated position briefly for an optimal contraction.
- Inhale and lower down slowly at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the shrug exercise using a barbell positioned behind the body has been shown slightly more effective in drawing muscle recruitment. The shrug exercise can also be performed using a barbell to the front of the body. Remember, all the same techniques apply. Don’t go too heavy and really try to focus on using proper form.
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.
V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
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.
Straight Arm Pull Down
Description
Straight arm pulldowns are a great way to strengthen and develop the sides of the upper back -otherwise known as the latissimus dorsi. In comparison to performing lat pulldowns or pull ups, straight arm pulldowns isolate the lats while minimizing assistance from the biceps. The reduction in bicep recruitment allows a pre-exhaustion superset to be executed. Performing straight arm pulldowns prior to pull ups allows for lat isolation while keeping the biceps fresh. Therefore, when you make the immediate transition to pull ups, which draw upon the biceps for assistance, the lats will be taken to a further extent of failure.
Execution
- Hook a straight pulldown bar on a upright cable attachment.
- Using an overhand grip, place the hands around the bar with the arms positioned slightly wider than shoulder width apart. There should be a slight bend at the elbows.
- Bend over slightly at the hips and stick the buttocks out while keeping your back straight.
- Exhale and while keeping the arms straight, lower them down towards the upper thigh.
- Inhale and at a controlled speed, raise the arms back up to starting position.
- Repeat until the desired number of repetitions are completed.
Bent Over Cable Rows
Description
This standing cable row exercise is very similar to the bent over barbell row in the sense that a lot of the same techniques apply. The rope version makes a great finisher to your back routine after your heavy lifts have been completed.
Video
Execution
- Hook the rope attachment on the pulley and slide it towards the bottom of the crossover machine.
- While using a neutral hand grip to grasp the rope, bend over slightly at the knees and waist while maintaining spinal alignment.
- Exhale and initiate the movement by retracting the shoulder blades, then flex the arms and draw the hands towards your midsection. Briefly hold the contracted position.
- Inhale, extend arms and lower the rope back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Standing further away from the pulley system will cause you to pull the rope across the body as well as upwards. This modified technique draws additional recruitment from the lats.
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.