When you start working out, you generally don’t go straight to the upper back exercise machines. Nobody is blaming you, but know that when you don’t pay attention to your upper back, you may earn yourself an imbalanced look, as well as physical injuries brought to you by that lack of balance in your muscle development. When you build muscle, you need it to be fully symmetrical, or else you risk the number of imperfections growing evermore.
Also, you know that there are a lot of muscles in your back and they look amazing when you develop them, which means you have to pay more attention to that specific area of your body and do more reps. Luckily, you can make your upper back look fantastic with a workout styled to what you need, and for that you need to know how to do certain back exercises correctly. Let’s look at some of the most popular back exercises and how to fix them.
#1. Dumbbell Rows
This is one of the best upper back exercises for various reasons, but to do it right you have to start it with your shoulders back and your arm as straight as possible. Don’t bend your arm for the first 6-8 inches of the movement to put the intensity on your back instead of on your arm, but you also must remember to maintain a straight back as long as possible.
#2. Lat Pull-Down
To do this exercise, bring the bar down to just below your clavicle instead of just pulling it behind your neck. If you don’t, you risk much dreaded injuries to your shoulders and neck, but remember to always use proper form – you need it in order to activate the dynamic muscle in this exercise, your latissimus dorsi.
#3. Seated Rows
This is a really simple one. You will need to have all of your focus on the muscle contractions, and to get the best out of it, make sure that your scapulae are retracted as far as possible before you bend your arms. This will put the stress on the back muscles instead of delegating it to your eager biceps. When doing a seated cable row instead, it is imperative to use perfect form to reduce the risk of spinal injuries. Begin the cable version just like the normal seated rows – with your scapulae clenched back. When they are, feel free to bend your arms to finish the exercise.
These are used to build up your upper trapezoid muscles, but you will need to make certain your head stays put instead of going forward. This is because if it does go forward, it might make you herniated a disk. Also, make sure that the barbell is right behind your back if you want to get the best out of this exercise.
#5. Combination Chin-Ups
This is a combo exercise made up of chin-ups, pullovers and rowing motions, all packed together in one set. It will make your upper back look incredible and it will also save you some time! All of these exercises will make you notice how they keep the muscles you want to stress under pressure at all times. Just let them bear the most workload until you reach your desired strength and power, but you also have to activate your back muscles with the upper back exercise motion, with connecting muscles providing support wherever it’s necessary at the moment. Your upper back will thank you!