Home Fitness - Upper Back exercise at home

Upper Back Exercises at Home

Qudimat — Wed, 05 May 2010 09:00:27 -0400

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:

Barbell
- Bent-over Row
  - Close Grip
  - Underhand
- Cambered Bar Lying Row

Dumbbell
- Bent-over Row
- Lying Row

Bottomline: Rows Rows Rows!

Reverse Fly's

kslyter — Wed, 24 Mar 2010 16:51:40 -0400

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

Look into resistance bands

smiddlet — Mon, 30 Mar 2009 01:58:56 -0400

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.

wleoncio — Fri, 09 Jan 2009 21:48:33 -0500

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?

nikkiboi — Thu, 08 Jan 2009 17:18:45 -0500

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.