Upper Back Workout Moves to Never Neglect

Face it, in this day and age where we are constantly hunched over our phones and slouching at our desks, we have paved the way for generations of poor posture. Poor posture leads to neck and back pain that is often difficult to reverse. To fix and prevent this you need to train your upper back with upper back workout moves. 

Upper back workout moves can help improve your posture and sculpt your upper back to enhance the appearance of a smaller waist.

Training your upper back not only will resolve posture issues but plays a big role in your fitness and performance. A strong upper back will help you stand a little taller, look a little more confident, and makes the rest of your body appear slimmer and more fit. 

The muscles of your upper back consist of most of the rhomboids which start at the neck and run diagonally down the back. Also included are the shoulders and trapezius which are the flat muscles that sit on either side of the upper back. They give that classic V shape that one thinks of when they think of a strong and fit back. 

To target these important muscles, there are some basic upper back workout moves that you should never neglect. 

Renegade Row

The renegade row is a two-part move that combines a plank and a row. It gives you more for your money as it works for different muscle groups like your upper back but also your lats and abs which support each other. 

Maintaining proper spinal alignment is important when doing renegade rows. One huge plus is that this exercise is effective using light weights or no weights at all. 

Barbell Row

This exercise strengthens your upper back as well as your shoulders. It even involves your biceps. It will help improve your workouts overall and does amazing things for your posture. 

Single Arm Dumbbell Row

Single-arm dumbbell rows work for you in two important ways. You will engage your abs with lateral stability. You will also discover and be able to work on imbalances in your strength. We often have a stronger side and working each side one at a time will help you determine that. 

Push Ups

The good old classic push up. While your first thought might be that a push up works your chest, and it does, you will engage your upper back along with your shoulders. All of your stabilizer muscles will be engaged and a proper push up is almost a full-body move. 

Reverse Flys

A reverse fly really puts the focus on your upper back and the back of your shoulders. They are easy to perform with a range of dumbbell weights. You can do them on an incline or standing with a hip hinge. Always remember to squeeze the shoulder blades together at the top of the move and keep your shoulders pressed down to avoid putting pressure on your neck. 

All of these moves can make up a fantastic back workout. You can aim for anywhere between 8 and 12 reps of each in 2 or 3 sets. If you are new to the exercises, start light and slow. Then work your way up and never neglect your back again!