Posts Tagged ‘upper back workouts’


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 […]

Read More...
exercises for arms
arm exercises

Shoulder Shrugs


About The Shrug Exercise 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 […]

Read More...
exercises for arms
arm exercises

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 […]

Read More...

V Handle Rows

Exercise 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 […]

Read More...

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 […]

Read More...

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 […]

Read More...

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 […]

Read More...

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 […]

Read More...

Bent Over Cable Rows

Exercise 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 Exercise Instructions Hook the rope attachment on the pulley […]

Read More...

Smith Machine Reverse Rows

Exercise 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. Exercise Video Exercise […]

Read More...