Workouts for the upper back
December 30, 2009
It is great to have huge chest, arms, and shoulders, but a huge upper back is what makes you stand out, giving you a powerful look. If you need to get a powerful physique, you must invest time and effort in your rhomboids, traps, and lats. This article has some workout suggestions for building a great upper body.
Dead lifts
Dead lifts are important exercises for the lower body. Although there is no pulling with your arms, dead lifts are possibly the best upper back exercise because you can use heavy weight when we go to the gym than we can use with all other workouts. It involves stretches and contractions of the lats and traps. It is good to focus on low reps and heavy weights when doing dead lifts.
Barbell Rows
This is next in line when it comes to effectiveness. It is considered as one of the best movements in rowing. This is one exercise that allows you to stimulate the muscles of upper portion of your body with heavy weights. This also requires low reps. You should aim at making your back work in doing the barbell rows.
Parallel-Grip pull-ups
A lot of people will focus on doing wide-grips but to me wider lats are produced through parallel-grip pull-ups. This should be included in the bodybuilding schedule focused on the upper portion of our body. Aim at doing about 10 to 15 pull-ups each time. Do about 6 to 8 reps in each session. You can use straps if you like.
Chest supported rows
These exercises are done with the chest-row support machine. This machine allows you to do the rowing movements with the chest on a pad. That way the motion of our body is restricted in a way that our lower back portion does not get involved. Two or three sets comprising of twelve to fifteen reps are recommended. You can use straps if that works for you.
Underhand pull-down
The underhand pull-down machine is found in most gyms. This machine makes you get a grip on the under hand. This machine will make you do vertical pulling exercises with the underhand grip. With the right quantity of weight, do two to three sets each consisting or around twelve to fifteen repeats. After finishing this workout, we have to stretch the lat muscles for several minutes, which can serve as a good post warm up routine.
The above given workouts are suitable for improving the muscle strength in our upper back.
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