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Home / Fitness and Health / Bodybuilding trainer Eugene Teo’s favorite upper back exercises

Bodybuilding trainer Eugene Teo’s favorite upper back exercises



Australian bodybuilding coach and trainer Eugene Teo loves to share his favorite muscle knowledge from his years of training. He previously shared his favorite resistance band workouts to set your lats on fire. And now he’s demonstrating the two best upper back exercises you should be doing to get a bigger upper back.

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“Proper upper back training is probably one of the most misunderstood things about exercise that I see,” says Teo. The upper back muscles that Teo refers to are the traps and rhomboids that are attached by the spine to the center of the back and shoulder blades.

“These areas between the shoulder blades and the base of your neck are some of the most common areas that I find people have the most problems and discomfort when it comes to tension, knots, or what many call” stiff “and” tight “muscles denote. “says Teo.

These exercises can help alleviate some of these problems and build more muscle.

Exercise 1: Each row supported by the chest with a flared angle

“This can be with dumbbells or cables, machines, straps or barbells … whatever you like,” says Teo.

But he has an essential direction: use chest brace. By placing your chest on a bench, you prepare for success. “This [position] tends to allow the target muscles to perform better. Plus, you no longer have to stabilize your lower back, ”says Teo.

The support should be low and not too wide so that your movement is not restricted. This allows for more rounding or flexing of the spine, which allows the shoulder blades to move forward as far as possible to bring the muscles of the upper back into a full range of motion.

If you don’t have access to any type of chest support, Teo says that a one-armed variation can help create a similar effect.

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      Exercise 2: pull down the upper back

      For this exercise, Teo uses cables with handles. That’s for a very specific reason: “This probably looks like a typical lat pulldown, and it is,” he says. “But what we usually call lat pulldown is usually a lot less lat stimulus and a lot more upper back stimulus due to the alignment created by the machine.”

      His tip: remember to pull the handles apart, not down, as you perform the movement. You can also achieve this by placing stirrup handles over a solid bar.

      “When you pull apart, your elbows are forced to make an arcing motion that helps guide your shoulder blades around your chest and into that retracted position,” says Teo.

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