Working your chest out without exercising your back can cause musculature imbalance. In order to achieve proper upper body fitness, you must exercise your back as much as you exercise your chest. Utilizing free-weights causes your muscles to work extra in order to properly stabilize your body during the exercise.
Barbell Bent Over Rows
The bent over row with a barbell will increase pulling strength and upper body girth. This is a compound exercise, meaning that it targets multiple muscle groups for more of a workout per repetition than exercises that isolate muscles. Stand with your legs shoulder-width apart and your knees slightly bent. Keep your back straight and your head up as you bend over until your torso is as close to parallel with the floor as possible. Pull your barbells up towards your chest while keeping your elbows tucked in, head up, and your back straight. Return your arms to their starting position.
Pull Ups and Chin Ups
Pull ups and chin ups in particular are effective exercises for your back. You can increase the weight and the effectiveness of your exercise by hanging a dumbbell between your legs or ankles. The wide variety of variations can help you target specific muscle groups. Squeeze your back as if you are trying to pull your elbows towards each other behind your back for maximum effectiveness.
One Arm Dumbbell Rows
Exercises that use a barbell allow the stronger side of your body to compensate for the weaker side. Isolating one side of your body does makes both sides work equally. One armed dumbbell rows isolate one side of your body. Stand on one side of a weight training bench. Lean forward so that you are supporting your weight with the arm closest to the bench. Reach down and lift your weight with the opposite arm towards your chest. Slowly return your arm to it's starting position.
Shrugs
Shrugs focus on your upper trapezius muscles and offer a synergistic workout to your middle trapezius muscles and levator scapulae, and it also engages your erector spinae. Perform the exercise by standing up straight while holding your barbells at your sides with your arms extended. Slowly elevate your shoulders up as high as you can. Pause for a two second count at the top and slowly return your arms to their starting position.
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