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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!
Rowing while sitting on the machine
For beginners in fitness, seated rowing on the machine is an excellent choice to strengthen the latissimus. In comparison to cable pulls, short or long barbells, the rowing machine provides support through the chest pad. The upper body remains automatically upright, creating a more stable position. Consequently, during seated rowing on the machine, you can fully concentrate on strengthening your latissimus, in addition to the trapezius and deltoid muscles.
Bent-over rows with dumbbells
Bent-over rowing with dumbbells not only targets the trapezius and the muscles of the upper back but primarily focuses on the latissimus. In this exercise, you assume a bent-over position, with only the arms moving during the subsequent execution. Careful attention to the movements is crucial for bent-over rowing with dumbbells. Athletes often adopt incorrect postures, so inexperienced beginners are better off starting with other latissimus exercises to minimize the risk of injury with less training success.
Dumbbell rows on the incline bench
Dumbbell rows on the incline bench offer a straightforward and popular alternative for upper back training. Besides targeting the deltoid muscle, the emphasis is particularly on the latissimus. The incline bench provides support, reducing the difficulty compared to classic dumbbell rows. This allows you to concentrate fully on the stress on your back muscles. All you need for this training is an incline bench and dumbbells.
Classic one-arm dumbbell row
Even with free weights, rowing exercises can be easily performed. Classic single-arm dumbbell rowing strengthens the muscles in the upper and middle back, especially the latissimus. With a bent-over back, you repeat the typical rowing movement. For those who appreciate greater flexibility compared to cable pulls or machines, classic single-arm dumbbell rowing can be an enhancement for latissimus training.
Covers on the cable (standing)
Standing pull-overs on the cable are a popular fitness exercise to train not only the major chest muscle (pectoralis major) but also the broad back muscle, the latissimus. Standing pull-overs with the cable are rarely included in training plans. For this exercise, all you need is a cable machine to get started. Since many athletes in a free-standing position on the cable compensate with other muscle groups, thus reducing the training effect, the decision to opt for standing pull-overs on the cable should only be made if the movement is mastered, effectively strengthening the latissimus.
Butterfly Reverse on the device
Training the posterior shoulders on the machine is also possible. A popular variation is the so-called Butterfly Reverse on the machine. This machine exercise is particularly suitable for beginners. If your gym has a combination machine for butterfly exercises, you can train not only your chest but also your posterior shoulders.
In addition to the posterior deltoid muscle, you also train the trapezius muscle (Musculus trapezius pars transversa) and the major and minor rhomboid muscles (Musculus rhomboideus minor et major). The execution of the exercise is simple – it is only important to avoid stretching the head too far forward to prevent neck injuries. For more information about Butterfly Reverse on the machine, its execution, and possible errors, refer to the corresponding article.