Targeted upper back exercises for women can be an effective way to get results fast. As a personal trainer, I always emphasize the importance of excellent upper back strength for women. With simple exercises, you can strengthen and increase muscle density throughout your upper back to improve your overall posture and decrease muscular tension.
One of the best upper back exercises for women is the bent-over row. This exercise works the lats and rhomboids, which are some of the main muscle groups in the upper back. To do the bent-over row, stand with your feet hip-width apart and your knees slightly bent. Bend forward at the waist, and keep a slight arch in your back. Hold a dumbbell or kettlebell in each hand, and lift them up toward your ribcage. Squeeze your shoulder blades together as you lift the weights. Once your elbows reach your body, lower the weights back down. Repeat the plan for 8 to 12 repetitions.
Another great upper back exercise for women is the Yates row. This exercise works both the lats and the lower traps, which helps strengthen the back and increase mobility. To perform the Yates row, stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand, and then bend forward slightly at the waist while keeping your back flat. Then lift the weights up to either side of your body until your elbows reach the top. Make sure to keep your back flat and squeeze your shoulder blades together as you lift the weights. Once your elbows reach the top, lower the weights back down to your sides. Do 8 to 12 repetitions for best results.
If you want to really target the muscles in your upper back, try doing a seated row. This exercise works your lats, rhomboids, and even your biceps. To do this exercise, sit on a bench with your feet flat on the floor and your knees slightly bent. Grab the bar with an overhand grip and lean back slightly. Then pull the bar up toward your stomach, squeezing your shoulder blades together. Make sure to keep your back flat and your core engaged. Once your elbows reach your body, lower the bar back down. Do 8 to 12 repetitions for best results.
Finally, one of the best upper back exercises for women is the reverse fly. This exercise specifically targets the rear deltoids, which are important for maintaining good shoulder and back posture. To do the reverse fly, stand with your feet hip-width apart and your knees slightly bent. Then, holding a dumbbell or kettlebell in each hand, lift your arms up out to either side while squeezing your shoulder blades together at the top of the movement. Then, lower your arms back down to the starting position. Do 8 to 12 repetitions for best results.
The ladder drill is a great way to increase shoulder and upper back strength. To perform the ladder drill, start by standing at one end of a ladder and stepping one foot into each box. Then, stand up and lift your arms up out to either side as if you are doing a reverse fly. Squeeze your shoulder blades together at the top, and then stand back up and move to the next box. Repeat the plan for 8 to 12 repetitions for best results.
Finally, another great upper back exercise is the plank with arm raise. This exercise works your entire upper back, but it also strengthens your core and back muscles. To do the plank with arm raise, start by getting into a high plank position with your arms extended and your feet hip-width apart. Then, lift your right arm off the ground and reach it up toward the ceiling. Lower your arm back down to the ground, and then repeat on the other side. Make sure to keep your core tight and your back flat while you do the exercise. Do 8 to 12 repetitions for best results.
The stability ball wall rollout is an excellent exercise to increase upper back strength. This exercise takes the basics of the regular planks and adds an extra challenge by using a stability ball. To do the stability ball wall rollout, start by kneeling in front of a wall with a stability ball between you and the wall. Then, place your hands on the ball and use your arms to slowly start rolling the ball away from the wall, stretching your arms and torso while going. Once your arms are fully extended, roll the ball back toward the wall. Make sure to keep your core tight throughout the movement. Do 8 to 12 repetitions for best results.
The plank with rotation is another great upper body exercise for women. This exercise strengthens your core and upper back while also increasing your shoulder mobility. To do the plank with rotation, start in a high plank position with your arms extended and your feet hip-width apart. Then, squeeze your abdomen and lift your right arm off the ground and reach it across your body toward the left while keeping your back flat and your core engaged. Return your arm to the starting position, and then repeat with the other arm. Do 8 to 12 repetitions for best results.
The dumbbell pullover is a classic upper back exercise for women. This exercise targets the main muscles in the upper back, including the lats and rear delts. To do the dumbbell pullover, start by lying on a bench with a dumbbell in both hands. Then, hold the dumbbell above your chest with your arms straight and slightly bent. Slowly lower the dumbbell behind your head, stretching your arms and opening your chest as you do. When you feel the stretch, roll the weight back up to the starting position. Do 8 to 12 repetitions for best results.
Medicine ball throws are a great way to increase upper back strength and power. This exercise will help you create a strong connection between your brain and your upper back muscles, enabling you to achieve better results in the gym. To do a medicine ball throw, start by standing and holding a medicine ball above your head with both hands. Then, explosively throw the medicine ball straight up towards the ceiling as hard as you can. Catch the medicine ball and then repeat the motion. Do 8 to 12 repetitions for best results.
The YTWL cable row is an excellent upper back exercise for women. This exercise combines four cable row exercises in one effective movement. To do the YTWL cable row, start by attaching a cable pulley to a low cable machine and set it to a light resistance. Stand tall and grasp the handle with both hands, keeping your arms in front of your body. Then, row the handle up towards your sternum, squeezing your shoulder blades together at the top of the movement. Lower the handle back down, and then extend your arms out to the side to finish one repetition. Repeat 8 to 12 times for best results.
Medicine ball chops are a great exercise to increase upper back, shoulder, and core strength. To do a medicine ball chop, stand with your feet shoulder-width apart and hold a medicine ball in both hands. Then, raise the ball over your right shoulder and explosively toss it down across your body and toward your left hip. Catch the ball and repeat the motion in the opposite direction. Make sure to keep your core tight and your back flat as you do the exercise. Do 8 to 12 repetitions for best results.
Banded shoulder retractions are an excellent exercise to target the muscles in your upper back. To perform this exercise, attach a light band to a chin up bar or a door anchor. Grab the band with both hands, and then pull it away from your chest as far as you can while retracting your shoulder blades. Hold the band for 3 to 5 seconds in this position, and then release. Do 8 to 12 repetitions for best results.
The reverse cable fly is a great way to target the muscles of your upper back. To do the reverse cable fly, stand facing away from the cable machine and grab the handle with both hands. Then, pull the handle up towards your chest while keeping your arms slightly bent. Squeeze your shoulder blades together at the top before slowly returning your arms back to the starting position. Do 8 to 12 repetitions for best results.
The single arm cable row is an excellent exercise to increase shoulder and upper back mobility. To do this exercise, start by turning towards the cable machine and grabbing the handle with your right hand. Keep your arm slightly bent, and then row the handle up towards your ribcage. Squeeze your shoulder blades together at the top, and then slowly lower back down to the starting position. Do 8 to 12 repetitions for best results.
Another great upper back exercise for women is the kettlebell row. This exercise helps strengthen the muscles in your upper back and improve your posture. To do the kettlebell row, start by holding a kettlebell in your right hand and keeping your feet hip-width apart. Then, lower your chest and extend your right arm down towards the floor. Explosively lift the kettlebell up towards your rib cage while squeezing your shoulder blades together. Lower the kettlebell back down, and then repeat for 8 to 12 repetitions.
The lunge and twist is an excellent exercise for targeting your upper back muscles. To do the lunge and twist, start by standing with feet together and holding a medicine ball or dumbbell in your hands. Take a big step forward with your right foot and lower your body down into a lunge. Then, twist your torso towards the right and lift the weight up above your head. Return to the starting position, and then repeat the movement on the opposite side. Do 8 to 12 repetitions for best results.
The reverse plank cable row is an excellent upper back exercise for women. This exercise helps strengthen the muscles in the upper back, including the rhomboids and lower traps. To do a reverse plank cable row, start by setting up an adjustable cable pulley and anchoring it to the floor. Lie on your back with your legs straight and your arms extended in front of you, clasping the cable handle with both hands. From there, squeeze your shoulder blades together as you pull the cable down towards your stomach. Then, slowly extend your arms back in front of you to finish one repetition. Do 8 to 12 repetitions for best results.
The trap bar jump is an excellent upper body exercise to help build strength and power. This exercise works the muscles in the upper back as well as the lower body, making it an effective total body exercise. To do the trap bar jump, start by setting up a trap bar and set it to a light resistance. Then, grab the trap bar with both hands and jump explosively into the air. As you land, slowly lower the trap bar to your sides and then repeat the motion. Do 8 to 12 repetitions for best results.
The wall press is a great upper body exercise for women that works your lats, triceps, and back muscles. To perform the wall press, stand a few feet away from a wall with your feet shoulder-width apart. Hold a light dumbbell in each hand, and then press them up towards the wall while keeping your elbows tight to your body. Return the dumbbells back to the starting position, and then repeat the motion. Do 8 to 12 repetitions for best results.
The single arm pull is another excellent upper back exercise for women. This exercise helps strengthen your lats and your back muscles while also increasing shoulder mobility. To perform the single arm pull, stand facing away from the cable machine and grab the handle with your right hand. Lean forward slightly with a flat back, and then explosively row the cable up towards your ribcage. Squeeze your shoulder blades together at the top of the movement before slowly returning to the starting position. Do 8 to 12 repetitions for best results.
The bent-over retractions are an excellent upper body exercise for women. This exercise is designed to strengthen the muscles in the upper back, including the rhomboids and lower traps. To do the bent-over retractions, stand with your feet shoulder-width apart and your knees slightly bent. Then, bend forward at the waist, keeping your back arched and your core engaged. With your arms outstretched and slightly bent, focus on retracting your shoulder blades together by squeezing the muscles in your upper back. Release the tension and repeat the motion for 8 to 12 repetitions.
Finally, the mountain climber pull is an excellent exercise to target your upper back. This exercise helps build strength and power in your upper body, while also engaging the core. To do the mountain climber pull, start in a push-up position with your hands on two hand weights. Then, explosively row the weights up towards your chest while keeping your palms facing each other. Finally, return your arms back to the starting position and repeat the motion. Do 8 to 12 repetitions for best results.
These are just a few of the many upper back exercises for women that can help you get results fast. With the right exercises, you can strengthen and tone your entire upper body while also increasing muscle mass and mobility. So get out there and start targeting your upper back!
