A strong back, neck and shoulders are important not only in the gym, but also for performing everyday activities. Keeping these muscles conditioned can help prevent the aches, pains and strains often associated with sitting at a desk all day or a weekend of participatory sports. A variety of strength-training exercises target these key areas.
Upright Row
The upright row targets your upper back, shoulders and neck. Hold a barbell with an overhand grip narrower than your shoulders. Stand with your feet shoulder-width apart with your back straight and abdomen contracted. Begin with your arms extended and the bar resting against the front of your thighs. Pull the bar up along your abdomen and chest to your chin, raising your elbows as high as possible. Pause at the top of the movement, then allow the bar to slowly descend back to the starting position.
Push Press
The push press is a powerful exercise that strengthens not only your back, shoulders and neck, but also the bulk of your lower body. Grasp a barbell with an overhand grip slightly wider than shoulder-width. Stand with your legs shoulder-width apart and hold the barbell across your upper chest and shoulders with your elbows bent. Stiffen your back and stabilize your abdominal muscles. Bend at the knees and hips as if you were getting ready to jump. Snap your hips forward and straighten your knees to propel the weight up and off your shoulders. At the end of the movement, you should be on your toes with your arms fully extended. Carefully lower the weight back to the initial position.
Deadlift
This exercise works nearly every muscle in the body and is especially effective for developing the muscles of the back, neck and shoulders. Stand facing a barbell with your legs slightly apart, abdominal muscles tight and back slightly arched. Flex your hips and knees until your thighs are parallel with the floor. With your arms extended, grasp the barbell with a shoulder-width overhand grip. If you're using heavy weights, you may want to use an underhand grip with one hand to give you better control of the weights. Lift the bar off the floor by straightening your legs and allowing the bar to slide up your shins. When the bar reaches your knees, push your hips forward and straighten your torso while extending your knees. Pull your shoulders back and push your hips slightly forward at the end of the movement, then carefully return the bar to the floor.
Bent-Over Row
This exercise works the latissimus dorsi, teres major, trapezius and rhomboid muscles of the back and the posterior deltoids of the shoulders. Your neck also works hard during this exercise to keep your head elevated. Stand with your feet shoulder-width apart with your knees slightly flexed and hold a barbell with an overhand grip wider than your shoulders. Straighten your back and contract your abdominal muscles. Flex your torso forward so it is slightly above horizontal. Allow the bar to hang toward the floor with your elbows fully extended. With your back flat, pull the bar to your chest by bending and lifting your elbows. Carefully lower the bar back to the starting position.
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Barbell Upright Rows
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