Upper Back Workouts
Weight Training Advice
body muscularity. The only downside with upper back workouts is the fact that you can't actually see the muscles working when you're training them. Because of this many weight trainers tend to do more sets and exercises for other upper body muscle groups, especially the chest. You need to perform intense upper back weight training workouts to keep a balance between the chest and upper back and keep or improve your posture.
To get the most out of your upper back workouts you must train for both width and thickness. Training the latissimus dorsi muscles on the outsides of the upper back will help give you that width that every weight trainer needs to give them that statuesque look. Pull-up and pulldowns exercises are the primary width builders in an upper back workout routine. The muscles in the middle of the upper back must also be trained for more thickness. Row exercises are the best for building upper back thickness.
Here's one of the top sample upper back workout routines to build both width and thickness with a light, medium, and heavy day.
Light upper back workout (15-20 reps per set)
2 sets of close grip pull-ups or pulldowns
2 sets of rows (barbell, cable, or machine)
1-2 sets of wide grip pull-ups or pulldowns
1-2 sets of different row exercise
2 sets of various upper back exercise(s)
1-2 drop sets of row or pull-up/pulldown exercise
Medium upper back workout (10-15 reps per set)
2-3 sets of close grip (palms facing you) pull-ups or pulldowns
2-3 sets of rows
2-3 sets of wide grip pull-ups/pulldowns
1-2 sets of different row exercise
2 sets of various upper back exercise(s)
1-2 drop sets
Heavy upper back workout (5-10 reps per set)
3-4 sets of close grip pull-ups/pulldowns
3-4 sets of rows
2-3 sets of wide grip pull-ups/pulldowns
2-3 sets of different row exercise
2 sets of various upper back exercise(s)
1-2 drop sets
When you do upper back workouts you should try to do pull-ups rather than pulldowns whenever possible. Pull-ups force you to move your body through space and will cause more of a response in your upper back muscles than doing cable pulldowns. However, many weight trainers can't do a lot of pull-ups even if they're very strong if they've increased their body weight from lifting. Many gyms do have assisted pull-up machine that allow you to select a weight that will help you do more pull-ups. You can also have a spotter assist you.
Most upper back exercises allow for a lot of variety when it comes to your grip range. On both pull-up/pulldown and row exercises you can experiment with many grips and palms placement - whether you have them face you, face away, or face each other. This will help you to constantly change your exercises during your upper back workouts so you don't hit a plateau.
The upper back muscles are very important to work out if you follow a weight training routine. There are a lot of different muscles that make up the upper back and need to be trained for overall upper
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