Upper back exercises are a good way of strengthening the upper back, and prevent the onset of upper back pain. The back supports the weight of the upper part of the body and has to be strong enough to carry out its work unhindered. People focus on strengthening their lower back to avoid back pain, but upper back muscles too need toning up.
A well toned back looks good and helps in maintaining correct posture. Some effective exercises are mentioned below.
Women would rather have a well-toned upper body, whereas men prefer a muscular back.
Basic Upper Back Exercises
Dumbbell pullovers and dumbbell rows are effective upper back exercises for both men and women.
Dumbbell Pullover: You need a narrow workout bench for this exercise. Lie with the workbench supporting the upper back and neck, and your head leaning over one end.
Place one leg each on either side of the bench with feet firmly placed on the ground.
Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position.
Initially do five repetitions and gradually raise the count to fifteen.
Another variation of this upper back exercise is to hold the dumbbell with bent arms.
With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.
Dumbbell Row: Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor.
Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position.
Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.
These Upper back exercises are a great way to build a strong upper back that helps add to the ‘V’ shape of the body.