The upper back is made up of three major muscle groups--the latissimus dorsi, teres major and minor and the rhomboids. Specific exercises produce specific effects, including thickness and width for the upper back. To achieve a thick back, the two main muscle groups to consider are the teres and the rhomboids. To work those muscle groups effectively, a variation of rowing actions is needed.
Barbell Bent-Over Rows
Grip the bar with a closed, overhand grip wider than shoulder-width. Lift the bar from the floor to a position at the front of the thighs by straightening the hips and knees. Keep the shoulders back and chest out throughout the entire movement. Adjust the feet to a shoulder-width stance with knees bent, and bend the torso so that it is nearly parallel to the floor. Allow the bar to hang with the elbows straight. Breathe out as you pull the bar up into and touch the lower chest. Breathe in as you allow the bar to return to the elbows fully extended position.
Machine Seated Row
Sit on the machine with your chest firmly against the chest pad. Reach forward and grasp the handles with a closed, overhand grip. Pull the handles back and assume an erect, seated position. Allow the elbows to fully extend with the arms about parallel to the floor. Breathe out as you slowly pull the handles toward the chest or upper abdomen. Breathe in as you allow the elbows to slowly extend back to the starting position.
Low Cable Row
Sit on the long seat pad facing the machine and place your feet on the supports. Reach forward and grip the handle with a closed, overhand grip. Pull the handle back and posture the body in a chest out, shoulders back position and keep the torso perpendicular to the floor and keep this position throughout the entire movement. Allow the elbows to fully extend. Breathe out as you pull the handle toward and touch the upper abdomen. Breathe in as you slowly allow the handle to return to the elbows fully extended position.
Dumbbell One-Arm Row
Grip a dumbbell in one hand, bend forward at the hips until the upper body is nearly parallel to the floor, with chest up and shoulders back and hold this position throughout the movement. Place your free hand on a bench. Allow the dumbbell to hang with the elbow fully extended and palm facing inward toward the body. Breathe out as you pull the dumbbell up to the side of the rib cage. Breathe in as you slowly allow the dumbbell to return to the elbows fully extended position.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Human Anatomy and Physiology, Third Edition"; Elaine N. Marieb, R.N., Ph.D.; 1995
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