Having a toned and strong back is key to achieving optimal upper body strength. So, it is essential to exercise that area; Goodbye Upper Back Fat! We know saying goodbye to something may be hard but don’t worry, this workout routine has been specially tailored to your needs to help you regain the posture and confidence you need. All you need to do is put in some honest effort and dedication.
One exercise that can make a huge difference in our tone our back is ‘rows’. This exercise helps shape the area from the shoulders to the mid-back. You can do rows using different pieces of equipment like dumbbells, barbells, resistance bands, and TRX. Even something as simple as your bodyweight is enough to make a difference. Keep your shoulder blades together, pull your arms up and drive with your elbows back. Two to three sets of eight to twelve reps should do the trick.
Another great exercise to tone up our back is lateral pull downs. This is an especially great exercise for targeting the area around our lats (latissimus dorsi muscles). Start by gripping the pull down bar with an underhand grip, keeping your shoulder blades together, pull your body and hold. Make sure you don’t pull too far as to arch your neck and shoulders. Perform two sets of ten to twelve reps with a two-second hold each time to maximize the results.
Burpees are another great exercise that you can do to target not only your upper back but your whole body in general. Setting up in a standing position, drop your body down as if you were doing a regular squat and then thrust your body up into a jumping position and drop it all over again. Don’t forget–periodic changes of pace can make the exercise more effective, so try doing it at a faster pace sometimes and slower other times. Try doing four sets of 30 burpees with 30 seconds rest in between.
The Rear arm drivers exercise is the perfect exercise to help you tone the back of your arms. Stand up with your feet shoulder width apart and hold a light dumbbell in each hand. Lift your arms up and back, while squeezing your shoulder blades and keep your elbows slightly bent to complete the move. Do two to three sets of 10 to 12 reps to achieve optimal results.
One last exercise for our upper back is the ‘superman’ exercise. This is a great way to stretch our back muscles and promote flexibility in our shoulder area. Lie down on the floor with your tummy on the ground and your arms straight out above you. Arch your back and, slowly, lift, your arms and legs off the ground as if you were flying. Let the muscles at the back of your shoulders take the strain and when you can, take a few seconds to hold the pose. Then, gently bring your arms and legs down to the floor and repeat for two to three sets of 10 to 12 reps.
Want to make the most of your back exercise routine? A great way to do this is by adding resistance bands to your exercises. Not only are they extremely effective, but they are also lightweight and highly portable. We can use them when we don’t have access to gym equipment or when we want to make any cable or body weight exercise much more challenging. Talk about strengthening your upper back!
Do you have a push-up routine but don’t seem to be getting the results you want? Make sure you are engaging your upper back and lats when performing your push-ups. Instead of keeping your back straight and relaxed, make sure to focus on driving your chest forward and squeeze the muscle in your upper back. Doing this will help you to target more muscle fibres in the area and thus see more gains.
Sometimes we focus too much on target areas and forget about the many other muscles that are involved in the back area. Isometric exercises are perfect for engaging these ‘sister muscles’ and will help us to get the best results from our exercise routine. Planks, elbow planks, side planks, wall sits and wall press (mountain climbers) are perfect for engaging these muscles. Believe us, you will see a difference in no time!
Do you feel like you need to mind your posture? Utilizing exercises that involve posture and stability can be a great way to start working towards a straighter and more confident posture. Simple control exercises such as lightly touching your wrists when bringing them up in the air and when bringing them back down works wonders for your upper back area. In addition, resistance bands combined with upper body exercises can play an important role in engaging the muscles needed for proper posture.
If you can’t seem to get the results you want with your current exercise routine, callisthenic exercises are a great way to mix things up. Simple exercises such as bear crawls, scorpions and cobras are perfect to train our upper back muscles while at the same time they help us to build coordination, strength and stability. In addition, these exercises can be done without having to use any fancy equipment, thus making them ideal to be done at home or outdoors.
Are you lacking in the motivation department? If that is the case, why not try joining a group or class where the instructor can provide needed information and advice in order to help you reach your goals? Or if you prefer, why not make a challenge with friends or family and create a friendly environment where reaching a goal together is more likely? Achieving success in anything is easier with support and cheerleaders. So don’t be shy, let your friends or family join in!
No matter what your current fitness level is, exercises designed to help you tone and strengthen your upper back will certainly make a difference in your routine. Compound exercises such as rows, pull-downs and burpees are great for strengthening the muscles, while isometric and callisthenic exercises can be used for building flexibility and stability in the area. In addition, you can add resistance bands to your routine for extra resistance making your exercise more efficient. And don’t forget the power of motivation; what better way to reach your fitness goals than with the help of friends or family?
