Gone are the days of hunched over shoulders. With the right fat-blasting exercises, it’s possible to maximize upper back strength and enjoy a confident posture. Whether you’re looking to tone the upper body or build muscle, the following exercises can help you achieve your goals. Let’s take a look.
Bent-Over Rowing is one of the best exercises for strengthening the upper back. It uses your bodyweight for resistance, meaning you can adjust the intensity until you get the workout you’re after. To perform the move, take a flat bench and bend forward at the hip, keeping your spine neutral. Then, take two dumbbells, hold them with an overhand grip, and row them up to your chest. Aim to do 15-20 repetitions.
If you’re after a move to really get your heart rate going, try the Plate Pull-Through. This is great for targeting the entire upper back and developing balance and coordination, whilst also providing a fat burning cardio challenge. Stand in a staggered position, holding a plate in both hands. Pull the plate back through the legs, keeping your core engaged and maintaining a nice line with your spine as you go. Aim to do three sets of 10.
Nothing quite challenges the upper back like the Deadlift. It’s a brilliant move for developing both strength and power. Start by standing in front of a bench, bending your knees and pushing your buttocks back so your hamstrings are engaged. When you’re ready, pick up the barbell from the floor, pulling your shoulders back and engaging your core. As you stand, push through the heels and squeeze the glutes. Aim for three sets of 8-10 repetitions.
For a restorative move, the Wall Angel provides a great way to unwind and reconnect with your muscles. Start by leaning your back against a wall, with your feet planted slightly wider than hip-width apart. Slowly lift your arms up the wall, keeping your shoulders away from the ears. When you reach the top, squeeze your shoulder blades together, before releasing back to the start point. Aim for three sets of 8-15 reps.
The Suspended Row develops serious upper body strength, targeting the lats and arms in particular. To perform the move, make sure you’ve set up your gymnastics rings correctly. Bench press the rings downwards and lean back, until your arms are fully extended. Keeping your core engaged and eyes to the sky, row the rings back, concentrating on pulling your shoulder blades together. Aim for three sets of 8-12 repetitions.
Battling Ropes are another fantastic fat-blasting exercise for the upper back. Ropes provide incredible resistance, while also giving your cardiovascular system a serous challenge. Start in a standing position, with one end of the pole in each hand. Keeping your arms extended, drive the ropes forwards. Aim for three sets of 40 seconds.
If you’re a fan of yoga, the Thread The Needle pose can help to strengthen and stretch the shoulders and upper spine. Start in a table top position, with your hands and knees on the floor. Take your right arm through the opening between your left arm and left leg, before releasing the shoulder away from the ear. Make sure your core and glutes are engaged, and hold for 10 slow breaths. Then, gently come back to start and repeat on the other side.
Next, the T-Raise is a fantastic move for building upper back strength. Start in a seated position, with a pair of dumbbells in your hands. Raise the weights up to shoulder height, then extend your arms out in a T-shape, keeping your wrists in line with your shoulders. Lift the chest and pull the shoulder blades together before slowly lowering back to the start point. Aim for three sets of 8-12 repetitions.
For a stability challenge, try the Single-Arm Bent-over Row. This move helps to build strength and stability, along with developing muscular control throughout your upper body. Start in a bent-over position, with one dumbbell in your hand and your other arm reached out in front. Drive the elbow up so your hand is above your chest, then lower back to start. Aim to perform three sets of 8-12 repetitions on each side.
The Renegade Row is another great exercise for targeting the upper back. Start in a high plank position, holding a pair of weights in either hand. Keeping your abs engaged, row one arm up and twist your chest towards the weight, keeping your hips square. Then lower the weight and press it back to floor, before repeating on the other side. Ensure your core remains engaged throughout. Aim for three sets of 8-12 repetitions.
To build core strength while also targeting the upper back, why not try the Black Widow Descent. Start by taking a set of rings, setting them to chest height. Grip the ring with an overhand grip and keep your arms extended. Then, slowly lower your body between the rings, ensuring your shoulders remain stacked about your wrists. Aim for three sets of 8-12 repetitions.
Finally, Jump Squats are an incredible total body exercise for developing upper body strength. Start by standing with your feet hip-width apart. Bend the knees and lower your body until your thighs are parallel with the floor, then straighten the legs and jump powerfully into the air. Aim for three sets of 15-20 repetitions.
For an even bigger challenge, the Pull-Up Bar is an undeniable choice. Start in a hanging position with your palms facing away from you. Pull your chin above the bar, keeping the abs engaged and the shoulders away from your ears. Aim for three sets of 8-12 repetitions.
When it comes to strengthening and toning your upper back, a good combination of fat-blasting and restorative exercises are the way to go. With a little bit of commitment and regular practice you can enjoy all the benefits that come from a strong, toned upper back. Which exercises will you try next?
