To get a well-toned back, you should perform exercises that target the trapezius, rhomboids, and the latissimus dorsi muscle. Performing pull-ups and shrugs can help to strengthen the trapezius and the rhomboids. Dumbbell rows and lat pulldown are exercises that target your latissimus dorsi muscle.
Best Upper Back Exercises
Best Upper Back Exercises
- Stand directly below a pull-up bar and grab it with a slightly wider than shoulder-width grip, so that your body is fully extended.
- Exhale and pull yourself up so that your chin is above the pull-up bar.
- Inhale and come down in a controlled manner so that your arms are fully extended and supporting your body weight.
- Do not use jerking movements to do the pull-ups.
- Stand with your feet hip-width apart, holding a dumbbell in each hand, with your arms by your side.
- Keep your chest out and slightly bend your knees. Lean forward so that your torso is parallel to the floor.
- For the starting position, your arms will be extended under your shoulders with your palms facing each other.
- Exhale as you pull the dumbbells towards your torso by bending the elbows. Go up so that your elbows cross the torso.
- Once you are all the way up, inhale and come back to the starting position in a controlled manner.
- Avoid jerking movements and keep the torso still throughout the exercise to avoid injuries and cramps.
- Sit down on the platform, and grab the lever of the lat pulldown machine slightly wider than shoulder-width.
- From this starting position, pull the lever all the way down to your chest level by bending the elbows.
- Exhale as you come down and inhale as you go all the way up so that your arms are fully extended.
- Keep your back straight during the exercises. Do not bend forward as that would put you at a risk of getting injured.
- Grab the two pulleys on the seated row machine, with your palms facing each other and back straight.
- The legs will be slightly bent at the knees.
- Pull your hands back so that you almost touch your torso and your elbows end up behind you.
- Exhale as you pull and inhale as you extend your arms back to the starting position.
- Make sure that you maintain the correct posture throughout the exercise to avoid injuries and muscle cramps.
- Grab a barbell off the rack with a grip slightly wider than your shoulder-width apart. Keep your legs hip-width apart.
- Slightly lean forward, lifting your shoulders as high as you can.
- Exhale as you lift your shoulders without bending your arms. Inhale as you come back to the starting position.
- Make sure that your shoulders are straight.