That tapered V physique is something everyone wants. It’s broad and defined through the shoulders but narrow at the waist. It takes effort and can be quite tricky, which is why most people who want to compete use a trainer. A strong back with lots of definition is great for both competition and showing off at the beach. It helps you not only look great, but feel great, too. Here are some upper back exercises for definition that will help blast off fat and give you a sculpted look that also help improve posture, strengthen core muscles and help prevent injury and pain.
Start with a warm up on a rowing machine.
You need to warm the muscles that you’ll be using and a rowing machine is a good start. Do pull-a-parts with exercise bands, incline push-ups, squat thrusts and/or thread the needle stretches. Don’t skip a warm-up. You want to increase your range of motion and increase circulation. Once the warm-up is done, it’s time to start the real work.
Bent over rows are a good start, but pull-ups and modified push-ups also build.
If you have barbells or dumbbells, then bent over rows are a good way to start. Your feet should be hip-width apart. Keeping your back straight and core muscles tight, bend at the hips with knees bent slightly and back flat. Grab the bar or dumbbells and pull it to your chest with your arms close to your body. Hold for a few seconds and return to starting position. Repeat ten times. If you don’t have weights, do pull-ups or if you have no equipment, a modified push-up that points the index finger forward and turns the bicep outward to get more action in the upper back.
If you don’t have equipment, just use the weight of your body.
A reverse snow angel starts with your belly and forehead on the ground (you can use a folded towel for padding under your forehead). Extend your legs with toes touching and raise your arms above your head with palms down. Start by raising your arms off the floor, bringing them down to your side, in snow angel form until they touch your sides, pause and raise them back to above your head. When they reach the top, pause and lower again. Do several sets of ten repetitions.
- If you have access to a machine, lat pull downs are great for building upper back muscles and defining them. Your hands should be wider than your shoulders and you should focus on squeezing your back muscles for best results.
- Dumbbells can be excellent for building and defining upper back muscles. Do dumbbell rows to add to definition. Put your left knee and hand on the bench and keep your back straight. Hold the dumbbell to your chest and slowly lower it.
- You can do exercises for back muscles that require dumbbells with filled water bottles or soup cans if you don’t have dumbbells available.
- Another good exercise for defining the back are back flies. Bend over at the waist with a dumbbell in each hand and arms straight in front, back straight and feet hip-width apart. Slowly raise your arms until they’re outstretched and perpendicular to your body, then lower them.
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