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Upper Back exercise at home

Discussion started by wleoncio
Groups → Home Fitness → Upper Back exercise at home

Subject Description

I have a barbell, two dumbbells, weights and a declined/flat/inclined chair at home and would like to know if there are any exercises I could do to work on my upper back without having to buy new gear.  I couldn't find anything on Gyminee's extensive list.

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nikkiboi

I would do a bent over row - http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

 

Also if you can chinups (wide arm) are very good for your upper back.

Posted by nikkiboi on Jan. 08, 2009 at 05:18PM
wleoncio

Thanks for the tip, but I have no bar to do chinups.  I already do the db bent over row, but doesn't that focus on the middle part of your back?

Posted by wleoncio on Jan. 09, 2009 at 09:48PM
smiddlet

Look into resistance bands

For $10 on amazon you can find xeritubes with a door attachment.  I use it in my workouts and with clients I train.  For upper back it works well for a lat pulldown, upright row, or single arm rear fly. 

Also, working traps can help build a bigger upper back so dont skip on shrugs and side raises.

Posted by smiddlet on Mar. 30, 2009 at 01:58AM
kslyter

Reverse Fly's

Try reverse fly's and really concentrate on using your back muscles to perform the exercise.

Posted by kslyter on Mar. 24, 2010 at 04:51PM
Qudimat

Upper Back Exercises at Home

I'm 110% homework out, and I do my back extensively with a set of dumbbells and pullup bars. I know you've got a limited set of equipment, but here's basically what you could do. You can adjust the workouts with what you have, or go out to a garage sale and get some more bars.

 

For upper back, you're basically only looking at shrugs.

 

For general back:

 

Bottomline: Rows Rows Rows!

Posted by Qudimat on May. 05, 2010 at 09:00AM



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