Strength training is a powerful way to tone and smooth your upper back and create a leaner silhouette. With strategic exercises that target the right muscles, you can break through body fat and sculpt definition. Here are some fat-burning exercises that work together for a sleek, toned upper back and a higher level of strength.
Squats with rows are a great starting point. Strengthen your legs and boost your metabolism to reduce overall body fat with total body squats. After each repetition, perform a bent-over row, using your back muscles to draw the weight in towards your chest. Keep your ab and upper body muscles engaged for maximum workouts and calorie burn.
Chest presses help to define and strengthen the muscles of your upper back. This exercise works theback, shoulders, and chest simultaneously, allowing you to sculpt and shape your upper body. Use a weight that feels comfortable while still giving you a challenge. Focus on your form instead of counting reps for the best results.
Push-ups are a great full-body exercise to tone and define your back muscles. Though challenging, push-ups are an exercise that everyone can do. Place your hands slightly wider than shoulder-width apart and inhale as you lower your body toward the ground. Be sure to squeeze your glutes and back muscles as you push up.
Lat pull downs are a great way to target your back muscles. Sit at the lat pulldown machine and grab the bar with an overhand grip. Exhale while you pull down, squeezing your shoulder blades together and bringing the bar towards your chest. Inhale as you control the bar back up.
The kneeling cable chest fly is a dynamic exercise to tone your back. With a slighter angle than the standard chest press, the kneeling cable chest fly helps you define and shape both your chest and back. Kneel in front of the cable machine and hold the handle in each hand. Squeeze your mid-to-upper back to move the cable handles outward and away from your chest.
Finally, reverse flyes are a great way to target your upper back and brachialis muscles. To get the most from this exercise, use lighter weights and focus on controlled movement. Keep your lower body and core engaged and your neck and back straight as you move the weights up and out away from your body.
Section 2
Bent-over rows help to target the muscles of the mid-upper back, similar to chest presses. This exercise works your back, shoulders, and biceps simultaneously while isolating the muscles of the upper back. Holding the weight in one hand, carefully hinge forward at the hips while keeping your back flat, and let your arm hang down. Inhale and use your back muscles to lift the weight up towards your chest, squeezing your shoulder blades together as you move the weight. Exhale as you lower the weight back down.
Banded pull-aparts engage the back and shoulder muscles in a safe and controlled manner. Stand with a light resistance band in both hands. With a straight back, pull the band apart to each side of your body and feel the tension in your mid-to-upper back. Keep your arms straight and your shoulder blades engaged throughout the movement.
V-ups are a calisthenic exercise which also engages your back muscles. Lie flat on the floor and reach towards the ceiling while brining your legs up to a 90-degree angle. Using your lower and mid-back, lift and crunch your body up towards your legs. Make sure not to use your arms, every movement should rely on the power of your core, back, and lower body muscles. Hold for two seconds, and then slowly lower your body back to the floor.
Kneeling face pulls strengthen and define your upper back muscles. Face pulls are a more advanced pulling exercise. Kneel on the floor with a resistance band in your hands, slightly wider than your shoulders. Using your back and shoulder muscles, draw the band towards your face. When you can’t pull it any closer, hold for two seconds before releasing.
The single-arm cable row strengthens and tones the muscles of the upper back and shoulder. Stand slightly away from the cable machine with one foot slightly ahead of the other. This aids in engaging the core muscles and providing stability. Hinge forward at the hips and hold on to the machine handle with your free hand to help keep your balance. Use your forearm and back muscles to pull the handle in towards your body. Be sure not to use your arm muscles too much or you will lose the benefit of the exercise.
Upright rows are a great exercise to tone your shoulder and upper back muscles. Hold the free weights in each hand, bringing your arms up in front of your body. Keeping your arms slightly bent at the elbows, use your shoulder and upper back muscles to lift the weights up towards your chin. Your elbows should be leading the movement and pointing upwards the whole time.
Mountaineers work both the back muscles and deltoid muscles. Standing with your hands on your hips, begin by pushing yourself back with your hips and pushing out with your hands. As you rise up, lift one leg off the floor and extend your arms in front of you. Transition from one leg to the other, continuing the same movement and feeling the burn in your back muscles as you engage them with every climb.
Section 3
Reverse-grip pullups are an effective exercise to sculpt your upper back. Grasp a pull-up bar with a reverse grip, palms facing away from your body. Keep your shoulders down and away from your ears and squeeze your shoulder blades together as you pull your body up towards the bar. Inhale and draw up with your back muscles, exhale as you return to the starting position.
Hanging knee raises work your back on an incline with the power of your core muscles. Hang from a bar with bent knees and an engaged core. Slowly lift your knees up towards your chest, keeping your core tight and your legs strong as you move. Inhale as you move your legs up and exhale as you lower them.
The plank walkout is an excellent full-body exercise to challenge your body in a safe and controlled way. Start in a high plank position and walk your hands out on the floor until your chest almost touches the ground. Walk your hands back up and hold for one second before repeating. Focus on the movement of your core and mid-back.
Banded pulldowns are similar to lat pulldowns, but instead you use a band in place of the machine. Keep your arms slightly bent and pull the band down while squeezing your shoulder blades together. Inhale as you pull the band and exhale as you release. Keep your body steady as you move.
Single-leg Romanian deadlifts work your lower, mid and upper back all in one simple exercise. Stand tall on one leg and hold a weight in one hand. Keeping your spine long, hinge forward and lower the weight down and away from your body. Squeeze your glutes and back muscles as you move. Inhale as you lower the weight, and exhale while returning to starting position.
The superman engages the whole back and core. This simple exercise is engaging and effective. Lie face-down on the floor and lift your chin, chest, arms, and legs off the floor. Make sure your core is tight and your arms and legs are engaged. Hold for two seconds and slowly return to the starting position.
Incline pushups are an effective exercise to target the chest muscles while maintaining overall core strength. Place your hands slightly wider than shoulder-width apart on a bench. Keeping your core straight and engaged, exhale as you lower your body towards the ground. Inhale as you push your body back up.
Section 4
Jump squats work the quads and glutes while also challenging your upper back. Stand with your feet hip-width apart and lower your body into a squat. Use your lower body and core muscles to propel yourself up into a jump. Land carefully and use your back muscles to help with balance.
The reverse crunch is an effective abdominal exercise that also works your back muscles. Lying on your back, bring your feet up and place them beneath the bend of the knees. With your arms at your side, exhale and lift your hips off the ground. Work with your core and back muscles to pull your knees towards your chest.
Renegade rows are a powerful exercise that challenge the entire body. This exercise is best done with two dumbbells. Start in a plank position with the weights in each hand. While maintaining your core stability, lift one weight up towards your chest, engaging your shoulder and back muscles. Pause at the top before returning the weight to the same position. Repeat on the other side.
The downward-facing dog is a great full-body exercise that helps to strengthen your lower back, upper back, and shoulders. Start on your hands and knees and slowly transition to an inverted V. Keeping your feet and hands firmly on the ground, shift your weight to bend your knees. Draw your shoulder blades towards each other and press your chest away from your legs.
The single-arm dumbbell chest press works your chest and upper back muscles while burning fat. Grab a dumbbell in one hand with an overhand grip and press the weight up towards the sky. Keeping your core activated, inhale and lower the weight towards your chest, while squeezing your glutes and back muscles tight. Return to the starting position by pressing the weight back up. Repeat on the other side.
Crunches target the oft-neglected lower abdominal muscles, while engaging theupper back. Lie on your back with your feet flat and your knees bent, and place your hands behind your head. Exhale and crunch your ribcage towards your hips. Inhale as you return to the starting position, and squeeze your shoulder blades together as you lift.
Underhand pull-ups engage the muscles of the upper back while building ultimate strength and endurance. Grab a pull-up bar with an underhand grip and exhale as you pull your body up towards the bar. Keep your shoulder blades drawn together as you move and inhale as you return to the starting position.
Inverted rows are a great way to sculpt and tone your upper back without loading your spine with unnecessary weight. Lying on your back, grip a bar above the floor and use your back and shoulder muscles to draw your body up towards the bar. Squeezing your shoulder blades together, engage your core and keep your neck long and relaxed throughout the movement.
