The upper back is made up of a large muscle group called the lattisimus dorsi that gives your upper body a "V" shape. The lattisimus dorsi, or lats, is one of the largest muscle groups and needs to be challenged to grow. Upper back workouts should include a mix of body weight exercises as well as dumbbells and weight machines. Train your lats twice per week to see an increase in lean muscle mass.
Pull-ups
Performing pull-ups targets the lats, arms and core muscles. Stand in front of a pull-up bar. Hold the bar with a close grip and palms facing down. Hang from the bar and cross your feet behind you. Pull your body weight up until your chin clears the bar. Lower yourself down until your arms are completely straight, returning to the starting position. Repeat the exercise for four sets of 10 repetitions.
Lat Pulldowns
Doing lat pulldowns stimulates the upper back and arms. Have a seat at the lat pulldown machine. Hold the bar with a wide grip and face your palms down. Squeeze your back muscles and pull the bar down in front of you. Continue pulling downward until the bar is directly above your chest. Slowly release the bar back up, returning to the starting position. Repeat for four sets of 10 repetitions. Lift with heavy weight to challenge the muscle group. Choose a weight that makes completing 10 repetitions a challenge.
Single Arm Dumbbell Rows
Single arm dumbbell rows work the upper back and core. Start with your right knee on a flat bench facing lengthwise. Place your right palm on the edge of the bench for support. Your left leg should be slightly bent. Hold a dumbbell in your left hand with your arm hanging straight toward the ground. Squeeze your left elbow and bend it back in a pulling motion. Keep your elbow close to your body and make sure to keep your back straight. Release the dumbbell back down until your arm is straight. Repeat the movement for four sets of 10 repetitions on each side. Train with heavy weight so that finishing 10 repetitions is difficult.
Bent-over Rows
Bent over rows work your lats, core and arms. Stand with your feet shoulder-width apart and knees bent softly. Bend over slightly so your chest is positioned over your thighs. Hold a dumbbell in each hand with your palms facing up. Your arms should be hanging straight down slightly in front of you. Squeeze your back muscles, bend your elbows and pull the dumbbells back toward you. Lower the weights and return to the starting position. Repeat for four sets of 10 repetitions.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding.com: Compound Exercise
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