6 Back Workout Exercises To Build A Stronger Upper Body
These 6 Free and effective back workout exercises that engage your core, improve posture, reduce stress and relieve pain. Strengthen your back, enjoy unlimited use of the gym by day's end.
When you think of a strong upper body, what do you think of? A massive set of arms? Massive shoulders? Maybe even massive traps? Although these are all important components of a solid upper body routine, there is so much more to it than that. If you want to improve the strength and stability of your shoulders while also working to increase their size, then you need to add back exercises into your routine.
The back plays an essential role in almost every action we take on a daily basis; it’s one of the first muscles activated when we lift something heavy off the floor or reach for an object above us. Because the back is such an important muscle group, it’s essential that we continue to work it from multiple angles in order to achieve a balanced physique.
Back Exercises for Upper Body Strength
As we’ve already discussed, the back is basically the foundation of a strong upper body. Working your back muscles will help you to lift heavier objects, improve your posture, and even aid in preventing injury.
The best way to strengthen your back is by incorporating exercises that involve your entire back, including the lats, rhomboids, middle and lower traps, and erector spinae. With that being said, here are some of the best back exercises for building a strong upper body.
Another important part of a solid upper body
strength routine is mobility. Mobility training for your upper body is
essential for injury prevention and improved functionality.
Bent-Over Barbell Row
The bent-over barbell row is one of the best exercises for strengthening your back and, believe it or not, your biceps. This exercise engages not only the back muscles but also the core and the arms, which makes it a great addition to any upper body workout.
How to do Bent-Over Barbell Row
This exercise is performed by bending over at a 90-degree angle at the hips while holding an un-loaded barbell with a shoulder-width grip.
From this position, pull the bar upwards
while contracting your back muscles. Squeeze your shoulder blades together at
the top of the movement and then slowly return to the starting position, making
sure to keep your back flat the entire time.
T-Bar Row
The T-bar row is another great exercise for strengthening your back from head to toe. This upper body move is done using a T-bar machine, which means you’ll have to visit a gym to complete this one.
How to do T-Bar
While seated,
place your feet under the T-bar and use your legs to stabilize the machine,
keeping your back straight throughout the movement. Grasp the grips, which are
located on either side of the machine, while keeping your arms extended and
your torso upright. From this position, pull the bars towards your torso while
contracting your back muscles. Squeeze your shoulder blades together at the top
of the movement and then slowly return to the starting position, making sure to
keep your back flat the entire time.
Wide Grip Pull-Up
The wide grip pull-up is a classic exercise that can be found in almost any upper body workout plan. This exercise works your lats, rhomboids, biceps and forearms, making it a great choice for any guy looking to build their upper body strength.
How to do wide grip pull ups
To perform this exercise, start with an
overhand grip (palms facing towards you) with your hands placed wider than your
shoulders. Next, place your feet on a seat or on the floor (if you’re using an
assisted machine) and then pull your body upwards towards the bar. Once at the
top of the movement, slowly lower yourself back down to the starting position.
You should aim to keep your body as tight as possible throughout the movement.
Deadlift
The deadlift is a compound exercise that targets a ton of different muscles, including your lower back, hamstrings, glutes and even your shoulders. This classic strength move has been used by athletes and bodybuilders for years as a way to increase overall strength and muscle.
Deadlifts are done with a barbell, with weights that vary based on your current strength level.
Beginners should start with a lighter weight, while more
advanced lifters can start with heavier weights. This exercise is most
effective when done with proper form. Make sure that you keep your back
straight, knees slightly bent and shoulders pulled back throughout the
movement.
Dumbbell Shrug
The dumbbell shrug is a simple exercise that can be done anywhere and at any time. This upper body move is commonly used by bodybuilders as a way to finish their workouts and target the upper back for added strength and definition.
How to do Dumbbell Shrug
To perform this exercise, lift a pair of dumbbells above your
head with an upright posture and your arms slightly bent. Once the weights
reach your ears, contract your upper back muscles and slowly lower the weights
back to their original position.
Merdeadhammers (hammer curls)
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The hammer curl is another one of those exercises that has been around for ages. This is a simple upper body exercise that can be done anywhere and at any time. This basic move is mainly performed to strengthen your biceps but will also help to strengthen your forearms and shoulders.
How to do Hammer Curls
To
perform this exercise, hold a dumbbell in each hand with your palms facing
inward. Next, slowly curl the weights up towards your shoulders while keeping
your arms slightly bent and your torso upright. Once the weights reach your
shoulders, slowly lower them back to their original position.
Conclusion
In order to build a strong upper body, it’s essential to work your back muscles from multiple angles. The best way to do this is by including exercises that engage your entire back, including the lats, rhomboids, middle and lower traps, and erector spinae.
Some of the best back exercises for building a strong upper body include: The bent-over barbell row The T-bar row Wide grip pull-up Deadlift Dumbbell shrug Hammer curls
These
exercises will help you to strengthen your back and build a more complete upper
body. With a stronger and more stable back, you’ll be able to lift heavier
objects, have better posture, increase your upper body strength and decrease
your risk for injury.