ADVANCED BACK WORKOUTS(UPPER BACK)

Upper back workouts are vital for building a strong well defined trapezius muscles. A well developed back forms the foundation for good posture and will actually make your chest look bigger. Upper lat workouts usually deal with the pulls and rows. Let us look at some workouts for your upper back muscles.

ADVANCED UPPER BACK WORKOUTS:

1. Wide grip lat pull down:

Wide grip lat pull down

• Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar using a wide grip(greater than shoulder width apart) and sit down maintaining the upper body in an upright position, slightly leaning back from the hip.
• Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar back to the starting position by straightening your arms.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

2. Lat pull down under-hand grip:

Under-hand grip lat pull down

• Attach a long bar to the lat pull down machine and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground. Grasp the bar equal to shoulder width apart in reverse direction, where palms should face you. Sit down maintaining the upper body in an upright position, slightly leaning back from the hip.
• Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

3. Barbell / ez-bar pull-over:

Barbell pull-over

• Lie flat on a bench with a barbell held over-hand with both hands. Use ez-bar in alternate weeks instead of barbell.
• Extend your arms until your upper arms are near your head. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

4. Wide-grip bent over barbell row:

Wide-grip bent over barbell row

• Stand with knees slightly flexed. Bend your torso at an angle of about 45°, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arms dangling straight down from your shoulders.
• Inhale contract your abdominals isometrically and pull the bar straight up until it touches your chest. Return to the starting position, exhaling.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :12- failure.

5. Dumbbell pullover:

Dumbbell pull over

• Lye on the bench with a dumbbell held overhead in each hand.
• Extend your arms until your upper arms are near your head. Return to the starting position and repeat. 

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

6. Neutral-grip lat pull down:

Neutral-grip lat pull down

• To perform this workout sit on the bench in front of lat pull down machine, with thighs supported by the pads.
• Grasp two pulleys using both your hands which is attached to the same hook. Pull it down towards your chest and slowly release it to go to the starting position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

7. Cable face pull:

Cable face pull

• Hold on to a high pulley with both the hands in front of you, arms extended.
• Pull back, bending each arm, until your upper arms are in the line with your upper body. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

8. One-hand cable row:

One-hand cable row

• Stand facing a cable station and hold a low pulley with one hand. Your legs should be slightly staggered. 
• Pull back on the pulley by bending your arm at the elbow. You should pull back until you reach your hip. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

9. Lying cable reverse fly:

Lying cable reverse fly

• Lye on a bench in between two cable stations. Cross your arms overhead and grab on to a high pulley in each hand.
• Cross your arms down and pull each pulley to the side until your arms are about parallel to the floor. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :10- failure.

10. Incline dumbbell row:

Incline dumbbell row

• Lye face down on a incline bench and grab a dumbbell in each hand.
• Resting your body on the bench, slowly raise your arms to 90° angle between your fore-arms and arms, elbows slightly above the body. Lower the hands back to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 mins rest between each sets.

Repetition  :15- failure.

11. Overhand-grip pull up:

Overhand-grip pull ups

• This is an effective power exercise, almost works out entire upper body. Using the overhand grip, hang on a bar with your arms a comfortable shoulder width-apart and legs slightly bent at the back.
• Pull yourself up as high as possible over the bar. Hold on for a second and slowly lower to the starting position and repeat.
• You can also grasp the bar with palms and fingers forward away from the body called as pronated grip. Don't squeeze your entire body when you perform this exercise, feel free and relax your shoulders & body. Pull up in a smooth motion, don't jerk.

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :Till failure.

12. One arm bent over dumbbell row:

Bent over dumbbell row

• place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor.
• Grasp a dumbbell in your right hand with palm facing in toward your body and lift or row the dumbbell up and in to your outer rib cage area. Return to start position position and repeat. 

Frequency  :3 sets.

Rest            :1-2 mins rest between each sets.

Repetition  :15-failure.

Tags: Indian muscle building advanced upper back workouts, Upper back workouts in Indian conditions, Indian body building advanced upper back workouts for experienced body builders.