Your upper back strength correlates directly with your squat, bench, and deadlift strength. A strong, muscular upper back is the supporting scaffold that is required for excellent performance in the main lifts.
That means you have to do heavy rows and shrugs to develop your upper back, doesn't it? Well, that's actually a common misconception.
You do not need weights to develop a strong, strong upper back. Some of the best exercises and training protocols only require your own body weight or a resistance band.
There's no question that rows, deadlifts, and pulldowns are proven, but they're not the only way to get closer to your torso. Back training. The problem with heavy rows and pulldowns is not the exercises themselves, but how they are performed. The problem? Poor positioning due to heavy loads.
Heavy lifting is good. However, if you lift yourself into weak, crappy, and vulnerable positions by lifting weights that exceed your capacity, you cannot effectively use all of the small, often neglected muscles of the upper back. These muscles include the …
- Posterior Delt
- Teres major / minor
- Upper Trap
- Rhomboid minor / major
This is why the following exercises are so effective. No matter how strong you are or how long you have been training, you cannot cheat through them with brutal strength or momentum. You will be able to train all of the small, complicated muscles of the upper back, which will ultimately make you stronger and take on a serious size.
At least do these exercises (or some form of upper back exercise) 3-4 times a week. Since no heavy weight is required, your nervous system is not stressed and your muscles recover faster between sessions. Make more volume all week if you want remarkable results.
High Row and Face Pull
Banded Cuban Press
Your posture and breathing will benefit immensely. Both have a direct impact on your health and performance.
5 More Exercises to Strengthen the Upper Back
A new exercise for the upper back and falling