Many of us want to have a bigger and muscular back. But to have desired back we have to train each and every part of our back muscles with proper stretch. The upper back muscles are primary back muscles that are quite necessary to train. If you are having neck pain then also upper back exercises are important for you.
In this program, we are going to analyze the 15 best upper back exercises that will help in muscle building. These exercises are really effective and will help you in training your upper back muscles effectively. It also helps in curing back or neck pain. Let’s get started with this upper back program.
Checkout which Workout Split is best for you.
Let’s know about each back workout in brief.
An effective exercise to train your back muscles. Face pull directly targets your upper back and shoulder muscles. Use a resistance band to perform this back exercise more effectively. Beginners should focus on their posture. Here is a quick tutorial to do this workout.
Muscle Targeted- Upper back and shoulder muscles.
Complete 2 to 3 sets of 12, 10, 10 reps each.
This exercise is best for improving your posture. If you are working on your back muscles then this light resistance exercise is beneficial for you. Band bent-over row directly hit your upper and middle back muscles. Perform this back exercise slowly to make it more effective. Look at its quick tutorial.
A resistance band back workout program is one of the best ways to get a bigger and stronger back.
Muscle Targeted- Upper and middle back muscles.
Complete 2 sets of 10 to 12 reps each.
Renegade row is about maximizing your muscular strength. It directly hits your upper and middle back muscles. Performing dumbbell reps in the pushup form is one of the best ways to isolate your back muscles. If you are a beginner then perform this exercise with a lower weight. Here is a full tutorial of this back exercise.
Muscle Targeted- Upper and middle back muscles.
Complete 10 to 12 reps of 2 sets each.
One of the best classic moves to isolate your back muscles. Dumbbell single-arm row is a favorite workout of the powerlifters. It targets your upper and middle back muscles effectively. To build muscular strength perform more reps with light weights. It allows you to work on both sides separately. here is a quick tutorial for this back exercise.
Muscle Targeted- Upper and middle back muscles.
You will need a flat bench to perform this workout.
Complete 3 sets of 10 to 12 reps each.
The easiest movement to train your back muscles more effectively. The inverted row is quite similar to the pullup. This is a killer move that directly hits your upper back muscles. If you are a beginner, try to make a perfect form during the workout. Here is a quick tutorial of this upper back exercise.
Muscle Targeted- Upper back muscles.
Complete 2 sets of 8 to 10 reps each.
Another effective upper back dumbbell exercises with dumbbell. The bent-over dumbbell row directly isolates your upper back muscles. It helps in building strength and improving posture. Beginners should focus on their posture while performing this exercise. Have a look at the quick tutorial of this exercise.
Muscle Targeted- Upper back muscles.
Complete 2 to 3 sets of 12, 10, 8 reps with each hand.
Seated cable row is a well known upper back exercise. It isolates your upper back muscles more effectively and helps in building v shape back. So if you are a beginner and want to shape your back muscles then this workout is best for you. Perform slow reps to make this exercise more effective.
Muscle Targeted- Upper, middle back, and lats muscles.
You need a seated cable extension to perform this exercise.
Complete 2 to 3 sets of 12, 10, 10 reps each.
We all know about the advantages of pullup exercise. One of the major advantages is that it isolates your upper back muscles and helps in building muscular strength. Beginners may face some difficulty while performing this exercise. If you want to build a V-shape torso then this exercise is beneficial for you. Have a look at how to do this exercise.
Muscle Targeted- Upper back muscles.
Complete 2 sets of 5 to 8 reps each.
To get a bigger back you must have to train your back muscles more effectively. Lat pulldown is one of the best exercises that directly train your upper, middle back, and lats muscles. It helps in increasing your pulling and muscular strength. Beginners should perform more reps with low weight. Here is a quick tutorial for this upper back workout.
Muscle Targeted- Upper, middle back, and lats muscles.
Complete 2 sets of 10 to 12 reps each with proper rest.
To improve your posture and strength of back muscles Kettlebell swings are the ultimate exercise. It directly hits your upper back and core muscles. Perform more reps with a lower weight to make this exercise more effective. Both beginners and professionals can easily perform this exercise. Here is a 1 min tutorial of this back workout.
Muscle Targeted- Upper back, and core muscles.
Complete 3 sets of 12, 10 reps each.
Neck side bend rotation is a no equipment upper back exercise. It helps you target your upper back and shoulder muscles. If you are suffering from a neck pain problem then this workout is really beneficial for you. Perform maximum reps to make this exercise more effective. Here is the right tutorial for this exercise.
Muscle Targeted- Upper back and shoulder muscles.
Complete 2 sets of this exercise.
Another effective at-home exercise to train your back muscles easily and effectively. Shoulder roll isolates your upper back and shoulder muscles. It also helps in increasing mobility and improving posture. This easy exercise also cures back or neck pain. Here is a short tutorial for this exercise.
Muscle Targeted- Upper back and shoulder muscles.
Repeat this exercise 2 times.
Childs pose is another effective exercise that helps in improving posture and back pain. It usually targets your upper and middle back muscles. Also, helps in building muscular strength and endurance. Try this quick tutorial of this back workout.
Muscle Targeted- Upper and middle back muscles.
Hold this position for at least 15 seconds.
Cat cow helps strengthen your back muscles with more stretch. It improves your body posture and cures back pain. Beginners, as well as professionals, should try this upper back exercise to stretch their back muscles more effectively. Here is a short tutorial of this workout.
Muscle Targeted- Upper back muscles.
Complete this exercise 2 times.
Scapular squeeze targets your upper and middle back muscles. This no-equipment exercise will prevent minor injury during heavy workouts. Also, helps in muscle building. Have a look at its tutorial.
Muscle Targeted- Upper and middle back muscles.
Repeat the above steps 4 to 5 times.
To train your upper back muscles at home you can follow the no-equipment exercises mentioned above. Also, if you have a dumbbell then go for dumbbell exercises also. Here are some best upper back home exercises.
There are many exercises that will help you in avoiding back pain. Here are some effective ones that you should follow.
To make your back muscles wider and bigger follow these effective back exercises.
Before doing any exercises you must stretch your muscles which helps in increasing blood flow and mobility. It also prevents injuries during the workout. Perform low-intensity back exercises or follow the back stretches to start your workout.
You can also try some quick exercises for stretching your muscles.
Stability is really necessary for high-intensity workouts. Training your upper back muscles helps you in improving the stability and mobility of your body.
Training your upper back muscles also helps in increasing your muscular strength and makes you more powerful.
It increases the blood flow of muscles and helps in preventing injuries during heavy workouts.
Neck or back pain is really terrible. These upper back exercises also help in improving neck pain and stretch muscles.
Proper form is really necessary for bodybuilding. Performing these exercises helps you in improving your body posture and form during the workout.
Most of the upper back exercises do not need any equipment. You can easily perform these exercises at home without any equipment.
These back exercises also target your other back muscles and help in building a bigger and stronger back.
This upper back exercise will help you build a muscular back. You can easily perform many of these workouts at home without any equipment. Follow this upper back workout program for at least 3 to 4 weeks to get the ultimate results. All the best and stay strong. Buildingbeast.
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