Upper Back
Preparation
- Hold a barbell with your hands around hip width apart – with an overhand grip.
- Push your hips back with a slight bend in your knees, whilst lowering the barbell, keeping your arms straight.
- Lower your chest until you feel your hamstrings prevent you from going any further.
- This is your starting position.
Movement
- Pull the barbell in an upward motion, whilst aiming to pull the bar in towards your belly button – keeping your elbows tucked in, and your upper body still in the process.
- Pause and squeeze your upper back muscles , before returning to the starting position.
TIP: Ensure your back remains flat, not rounded. - Repeat for recommended repetitions
Benefits
- Spine and Postural stability.
- Full body activation.
- Improve in other pulling movements.
- Improve muscular hypertrophy and strength.
Muscles Used
- Latissimus Dorsi — Primary Muscle.
- Rhomboids — Primary Muscle.
- Trapezius — Primary Muscle.
- Erector Spinae — Primary Muscle.
- Biceps — Secondary Muscle
Safety
Only use a weight that is comfortable and can be fully controlled throughout the exercise. If you have had a shoulder or back injury, it is urged to be cautious before performing this exercise, and perhaps avoiding this exercise.