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Below are a number of exercises chosen specially to develop the upper back. Please click on the pictures and links for more information.
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Dumbbell Row
Strongly stresses the latissimus dorsi - the 'wings' of the upper back.
- More information on the Dumbbell Row
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Barbell Row
Using a barbell allows you to lift more weight, which means quicker development.
- More information on the Barbell Row
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Cable Row
A good exercise to stress all of the upper back muscles over a wide range of motion.
- More information on the Cable Row
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Dumbbell Pullover
An isolation exercise which develops the mid head - may help to broaden the shoulders.
- More information on the Dumbbell Pullover
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Barbell Shrug
This simple movement will strengthen the shoulders, upper back and neck muscles.
- More information on the Barbell Shrug
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Dumbbell Shrug
Very similar to exercise 5 - dumbbells maybe easier to use and allow full ROM.
- More information on the Dumbbell Shrug
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Build a Program
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Beginner
Exercises: 1, 3
Sets: 2
Reps: 12 - 15
Rest: 2 minutes
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Intermediate
Exercises: 2, 3 or 5
Sets: 3
Reps: 10 - 12
Rest: 90 seconds
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Advanced
Exercises: 2, 3, 6
Sets: 3
Reps: 6 - 8
Rest: 2 minutes
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