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The Best Upper Back Workout

Though a big chest, shoulders, or arms are all nice to have, it’s a monstrous upper back that makes your upper body truly stand out and look thick and powerful. If you want to boost your physique to the next level, you’re going to have to invest some serious effort into your lats, rhomboids and traps. Here is the best upper back workout for accomplishing this goal:

1. Deadlifts

Though it is also a lower body exercise, and though it doesn’t actually involve any pulling with the arms the deadlift is the BEST possible exercise for the upper back. It allows you to use more weight than any other movement in the gym, and the stretch and contraction it requires from your traps and lats make it the best movement you can put into your upper back workout.

When performing the deadlift, you should focus on very heavy weights and low reps. For building my back, I like to stick with the 4-6 rep range for my main work set, and then drop the weight a little bit to do a down-set of 8-10 reps.

2. Barbell Rows

This is the second-best exercise for the upper back workout, and probably the best rowing movement that you can do. Like the bench press and other heavy pressing exercises, the barbell row allows you to use very heavy weights to stimulate muscle in your upper body.

You should use pretty low reps with this movement, as well. Using straps and a belt if necessary, work up to a top set of 8-10 reps. Don’t be afraid to put a little bit of body English into the exercise, as well. As long as you still feel your back doing most of the work, you’re good.

3. Parallel-Grip Pull-Ups

Most people like to focus on wide-grip pull-ups, but I find that a close, parallel grip builds the widest lats possible. Put these in your upper back workout to build the widest lats possible.

Use straps if you need to, but try relying only on your own grip to keep hold of the pull-ups bars. Once you can do around 10-15 bodyweight pull-ups with decent form, starting adding external weight via a pull-up belt.

Like the previous two exercises, work your way up to one top set, this time doing around 6-8 reps. After this set, drop the weight and do a high-rep set with just your body weight.

4. Chest-Supported Rows

Your back should be pretty fatigued by this point in the upper back workout, but you’ve still got two exercises left! Head on over to your favorite chest-supported row machine. In case you don’t know, these are machines that allow you to row with your chest against a pad, so that the movement is strict and your lower back is uninvolved.

My favorite is the Hammer Strength variety, but you can use whatever machine you want. Do 2-3 sets of 12-15 reps, and try to keep your form strict and controlled. Really feel your back working. Also, try not to use straps. You need to get some good grip work in somewhere.

5. Underhand Pull-Down Machine

Most gyms have a machine pull-down that allows you to use an underhand grip. If yours doesn’t do either under-hand grip chin-ups or pull-downs. The goal here is to do another vertical pulling exercise, but this time with an underhand grip.

Load up a decent amount of weight, and do 2-3 sets of 12-15 reps, just like with the chest-supported row. This is your last back exercise, so make sure to get a good contraction and burn going in your lats. When you are done, aggressively stretch your lats for a few minutes to get some good blood flow in there.

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Upper Body Workout

The Three Main Home-Appropriate Upper Body Workout Exercises

While for some people working out is only seen as a way of getting into shape, for others it’s serious business. If you want to reach your full potential as far as physical fitness goes you are going to have to adhere to a strict diet and a workout routine that is adapted to your abilities. One of the best ways to making sure that you are indeed working out all of your body equally is to divide it into different groups. This post will bear more of a focus on upper body workout that you can easily do at home.

Before starting off though, let me just make it clear: this is not going to be some kind of breakthrough routine with exercises no one has ever heard of before. This is simply a list of basic but effective exercises that you can use to train at home.

The Three Upper Body Workout Exercises

First up in this set of exercises in your upper body workout are the good old-fashioned push-ups. Of course, chances are that you’ve already integrated them into your routine, especially if you are not working out at the gym. If you don’t know what push-up is, well then simply look it up on Wikipedia or Google; it may be the most basic body weight exercise known to man, meaning there are tons and tons of information on how to do them right. Make sure you do from three to five sets per session, adjusting the number of push-ups to how far you can push yourself.

The next exercises are rows with dumbbells. These are simply performed by standing straight up with dumbbells at your sides, then leaning over until your upper body is parallel to the floor. Using a rowing motion you should pull the dumbbells up to your sides, which will provide your core and your back with a nice and fulfilling workout. You should do about three sets of fifteen reps if you are new at this.

Third off, we have dips… however some people refer to them as back push-ups. To do them simply take a chair and sit on it with your hands placed on the side edges. Start to walk away from the chair with your feet until you are in suspension with the support of your feet and your hands. Make sure to keep your legs straight, and from this position lower yourself and rise using only your arms. This exercise can be somewhat taxing seeing as how it mainly works out the triceps, which a lot of people forget to do.

Exploring Further

All in all, there is a large variety of exercises that you can do at home for your upper body workout. It may also be a nice idea to look around for some fitness accessories or equipment that is compact enough to be stored and used in your home alongside with your exercises. Even though traditional exercises have stood the test of time, it doesn’t mean that we shouldn’t be looking for a way to improve and keep moving forward.

If you would be interested in looking at some apparel that can allegedly help you achieve faster results from your workouts, then you can take a look at my shake weight results to see what that little dumbbell has done for me and what I think of it, simply visit my Shake Weight Results website

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