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Upper back exercises
Are you interested in specifically training and strengthening your upper back? Within our exercise overview, you will discover a variety of effective workouts to firm up and sculpt your upper back. From pull-ups to rowing machines, we offer a multitude of exercises to engage your upper back muscles and build a strong back.
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Upper back exercises
Are you aiming for a powerful and well-defined upper back? Within this comprehensive overview, we provide a wide range of effective exercises to specifically strengthen your upper back. Whether it's barbell rows, face pulls, or pull-ups, we present exercises suitable for everyone. Let's get started on building an impressive upper back!
Shrugs with the Theraband
The use of Therabands for shoulder shrugs is ideal for strengthening the muscles in the neck area at home. The execution of the movement is comparatively effortless. The main focus is on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, you have the option to moderately control the training intensity.
Shrugs at the multi-press
The multipurpose press is a versatile machine in the gym. Shoulder shrugs on the multipurpose press assist you in targeted training of the upper trapezius region. The movement is easier for beginners due to the guiding rail.
Compared to free weight training, you receive assistance in executing the training movement to avoid serious errors. These errors could cause injuries and diminish the effectiveness of the training.
Shrugs on the cable pull
A cable tower is present in every gym. If you want to train your neck or, more precisely, the upper fibers of the trapezius muscle, shoulder shrugs on the cable machine are suitable.
With shoulder shrugs on the cable machine, you benefit from maximum flexibility. At the same time, the elastic cables are particularly gentle on the joints. Training effects and the execution of the movement align with other variations of shoulder shrugs.
Shrugs on the shrug device
Some fitness studios have a shrug machine, with which you can perform shoulder shrugs. Beginners tend to prefer such devices instead of jumping directly into free weight training. On the one hand, you benefit from the guided movement, while on the other hand, this means less flexibility.
Shrugs with the barbell
To develop a robust neck, barbell shoulder shrugs are a suitable option. The barbell variation limits your range of motion and flexibility during the exercise execution. You only need to focus on the barbell.
The exercise, known as barbell shoulder shrugs or shoulder raises with the barbell, is popular for training the upper trapezius muscle. The training effect is identical to dumbbell shoulder shrugs, although the latter predominates in the gym.
Shrugs with dumbbells
Dumbbell shoulder shrugs are known as a classic shoulder raise. With this exercise, you specifically train the upper part of your trapezius muscle to develop a robust neck. However, there are also critics who emphasize the disadvantages of this fitness exercise.
Since the execution of the movement is relatively simple, beginners, advanced individuals, and professionals alike can opt for dumbbell shoulder shrugs. The only condition is to avoid mistakes and feel comfortable with the exercise.
Upright barbell row
The upright lifting with the barbell is a widely used variation of rowing that targets your shoulders and back specifically. This exercise variation is considered the classic among upright rowing variations. The popular fundamental exercise is excellent for strengthening your trapezius muscle, with a focus on the upper fibers. Consequently, the exercise is ideal for developing a strong neck musculature.
Executing the movement precisely quickly shapes your upper back. Beginners can easily perform this exercise variation. However, it is advisable to ensure that the weights are not too heavy and that the back remains straight.
Upright rowing with the SZ bar
An EZ-Bar can be found in every gym. When upright lifting with the EZ-Bar, you benefit from the advantage of protecting your wrists. Compared to the variation with the barbell, the movement is more natural. The narrow grip emphasizes the training of the trapezius muscle, while the shoulders and others are strengthened secondarily.
Upright rowing with the Theraband
The Theraband is highly popular in home training. With upright lifting using Therabands, you can integrate a new exercise variation into your daily routine, strengthening the upper fibers of your trapezius muscle at home or anywhere else.
You essentially strengthen your entire upper back, with a focus on the neck. Training with the flexible Theraband reduces the risk of injury, provided you consider some tips for body positioning and execution.
Upright cable rows
Upright lifting on the cable machine is another way to specifically strengthen your trapezius. Since the posture during lifting with the cable machine poses some challenges, beginners should start with a different alternative. However, the cable machine is known to be gentle on joints and the body. The flexible rope offers you plenty of room to train the upper back.
Alternatively, you can perform this exercise unilaterally to support the movement with the second hand. This primarily strengthens the upper muscle fibers and promotes a well-defined neck.
Upright row with dumbbells
Compared to upright lifting with the barbell, you can be more flexible with upright lifting with dumbbells. Using two dumbbells, you essentially perform the same movement to specifically promote your shoulder muscles and the upper part of the trapezius. Consequently, this exercise is ideal for athletes who want to target their neck.
The higher flexibility leads to a higher level of difficulty. Beginners should only start with upright lifting with dumbbells if they master flawless execution. Otherwise, devices, barbells, and the like provide better alternatives. Nevertheless, you can also perform upright lifting with dumbbells unilaterally.
T-bar rowing on the machine
Various T-Bar lifting variations are available for your training. Instead of the barbell, you can also perform the fitness exercise T-Bar lifting on a special machine. You benefit from the support of the machine and don't have to focus as intensively on body posture and execution. With T-Bar lifting on the machine, you can specifically strengthen your latissimus. Depending on the type of machine, you can use different grip techniques.
Barbell row with underhand grip
The underhand grip variation of barbell rowing allows you to exclusively target your latissimus with a barbell. Using the underhand grip, you move the barbell with elbows closer to your body, leading to a targeted load on your latissimus. Simultaneously, your biceps are also engaged in this underhand grip variation. However, it's important to note that the barbell limits your flexibility. A precise execution of the movement is more challenging, making underhand grip barbell rows more suitable for advanced athletes.
Barbell row with overhand grip
Overhand grip barbell rows are an effective method to strengthen your back and shoulder muscles. The focus here is on the latissimus. With the overhand grip, you grasp the barbell above the bar, creating an additional stimulus in the shoulder and neck area. When performed correctly, without momentum and in the right posture, you will experience rapid progress in your training.
Classic barbell T-bar row
The traditional T-bar rowing exercise is another option for effective latissimus training. All you need is a T-bar and an appropriate attachment. While this exercise is less common in fitness studios, bodybuilders often prefer the classic T-bar rowing with a barbell. Pay attention to maintaining a straight back and a stable posture during execution. To minimize the risk of lower back injuries, maintaining a slight arch is necessary. Beginners should preferably start latissimus training with other exercises. The classic T-bar rowing with a barbell provides variety for advanced individuals in their training routine.
Wide grip cable rowing
Cable rowing with a wide grip emphasizes the upper back area, targeting the trapezius muscle, shoulder muscles, and the latissimus. To make latissimus training more comfortable, you can attach the lat pulldown bar to the cable and grip it as wide as possible. This exercise primarily aims to develop your latissimus widthwise by engaging the horizontal muscle fibers.
Lat pulldown with underhand grip
An alternative option is the lat pulldown with an underhand grip. This exercise not only works your biceps but also specifically targets your latissimus. You can vary the grip width to shift the focus of the exercise.
Wide grip lat pulldowns
During the wide lat pulldown to the chest, you position your hands further out on the bar compared to the classic shoulder-width lat pulldown. Here, the latissimus is clearly the focal point. This variation of lat pulldown is particularly effective for your upper back muscles. At the same time, using a wide grip is gentle on your shoulder and elbow joints. The wide lat pulldown to the chest is ideal if you want to combine a low risk of injury with effective muscle building.
Close grip lat pulldowns
For Latissimus training, another variation is available: pulling with a narrower grip. This is done using the lat pulldown machine, which is available in almost every fitness studio. This exercise aims to specifically strengthen the Latissimus. Even beginners can easily incorporate this exercise into their training plan. The grip should be less than shoulder-width.
Pull-ups with undergrip / Chin Ups
Pull-Ups with an underhand grip are an effective method to target and strengthen the Latissimus. The underhand grip also engages the biceps, facilitating an easier execution of the movement. If traditional pull-ups are still too challenging, Chin Ups serve as a good alternative. The firmer grip and biceps support make the initial pull-ups more manageable. Pull-Ups with an underhand grip are particularly suitable for beginners.
Pull-ups with parallel grip / hammer grip
The foundational exercise for the Latissimus can also be performed with a neutral grip, hammer grip, or parallel grip. In Pull-Ups with a parallel grip, one grabs the bar with two parallel handles. For this, the equipment in the gym must provide the necessary arrangements for the palms to face each other. A straight pull-up bar is not sufficient for this purpose. Pull-Ups with a hammer grip strengthen both the biceps and the Latissimus.
Wide grip pull-ups/pull ups
Opting for Pull-Ups with a wide grip targets the musculus brachialis and the Latissimus. Pull Ups are said to particularly activate the broad fibers of the Latissimus. Therefore, if a broad back is the goal, Pull-Ups with a wide grip are the ideal foundational exercise.
Classic lat pulldown to the chest
Lat pulldown to the chest is one of the most popular fitness exercises for the Latissimus. This foundational exercise is suitable for beginners, intermediates, and professionals alike. In addition to the lower fibers of the latissimus dorsi, the focus is on the Latissimus. In the traditional variation, one chooses an approximately shoulder-width overhand grip to stimulate the Latissimus. This exercise is ideal for developing a broad back.
Classic pull-ups with an overhand grip
Classic Pull-Ups are fundamental exercises for back training. In classic pull-ups with an overhand grip, the focus is primarily on the Latissimus, while the trapezius muscle and biceps provide support. With a shoulder-width grip, these pull-ups with an overhand grip are particularly challenging, often causing beginners to struggle with their entire body weight. However, there are numerous exercises that prepare for classic pull-ups with an overhand grip.
Tight cable rowing
Pull exercises are fundamental for every fitness enthusiast. Anyone looking to sculpt their back inevitably turns to pull exercises. During the close cable pull training, you focus specifically on the lower part of your latissimus. With the V-bar grip, you can choose a comfortable, narrow grip and effectively strengthen your upper back. In comparison to other grip variations, you primarily engage the depth of the latissimus by stimulating the vertically running muscle fibers.
Seated bent over lateral raise
For inclined lateral shoulder raises in a seated position, you only need two dumbbells. The execution is successful when you sit on a bench in the gym or use a chair at home. Sitting allows you to concentrate more on the execution, making this exercise suitable for beginners.
Inclined lateral shoulder raises in a seated position are ideal for all athletes who do not want to neglect their rear shoulder and trapezius muscles.
Bent-over lateral raises while standing
The classic execution of inclined lateral shoulder raises in a standing position is for athletes who have no difficulty maintaining a straight upper body throughout the exercise. A hunchback or a strong arch is not recommended if you choose the classic execution of inclined lateral shoulder raises for your trapezius training. The primary target muscles are the rear shoulder muscles and the trapezius.
Bent-over lateral raises on the incline bench
An alternative exercise for training your upper back is inclined lateral shoulder raises on the incline bench. The 45-degree incline bench supports you in the execution, as your back is in a natural position without much effort.
With two dumbbells, you can now perform the typical movement and, in addition to the rear shoulders, strengthen your trapezius muscles. Since the rear shoulders are often neglected in the training plan, this exercise contributes to training your upper back comprehensively.
Reverse flys on the cable from above
Reverse fly movements on the cable machine from above are a popular fitness exercise to strengthen the rear shoulder muscles. At the same time, you strengthen the middle area of the trapezius muscle (Musculus trapezius). Position the attachments on the cable machine high up to then perform the typical movement of reverse flys. The cable machine is suitable for both beginners and advanced users, as you can perform the movement dynamically and flexibly.
Butterfly reverse on the cable tower from the front
The classic among shoulder exercises on the cable machine is the butterfly reverse on the cable tower from the front. Here, you primarily train the rear shoulder muscles. Additionally, you strengthen the trapezius muscle (Musculus trapezius) as well as the small and large rhomboid muscles (Musculus rhomboideus minor et major). In this exercise, position yourself in the middle in front of the cable tower. It's important to activate only the target muscles in the shoulder and back area.