How to Strengthen your Upper Back Muscle
Upper back is the important part of your body. If you have a good upper back then your body looks more attractive & beautiful.
Exercises to strengthen your upper back muscle:
1. Barbell shrugs:
Stand upright, put your hands be on sides with a dumbbell in each hands. Without bending elbows raise your shoulders as far as possible and get them closer to your ears. Release and return to the starting position.
Keep your body steady and go as high as possible.
2. Upright rows:
Hold a bar with narrow overhand grip. Lift the bar and get it as close as possible to the chin. Now lower the bar under controlled motion, and return to the starting position. Avoid jerky movements and keep your back straight.
3. Chin ups:
Hold a chin up bar with overhand grip and pull your chest up to the bar. At the top hold for a moment and go all the way down. Take a good stretch at the bottom of this exercise. Perform as many reps as possible and exhale while you apply a force.
Few variation in regular chin ups:
a. Wide grip behind the neck chin ups: In this chin ups, pull yourself behind the neck and touch your rear neck to the bar.
b. Close grip chin ups: Take a close grip and pull to a point where chest is close to your hands.
4. Lat pull downs:
Hold the machine with an overhand grip, and put your hands slightly wider than your shoulder. Keep your upper back straight and pull the bar up to your chest. Now release the bar slowly and stretch your lats as much as possible. Perform this exercise in a slow & controlled manner. For variation, you can do wide grip behind the neck pull downs and close grip pull downs.
