Don’t worry if you can’t make it to the gym for an upper back workout. With little to no equipment, you may simply improve your upper back strength at home. To get you started, here are some of the greatest upper back exercises.
1. Arm balance row
Start in a high plank posture with a dumbbell in each hand, your wrists beneath your shoulders, and your head, hips, and heels in a straight line.
As you spin to the right side, pull your right hand to your ribcage and fully extend it to the sky. Make sure your arm is squarely over your shoulder and not behind you when you do this.
Rep on the opposite side, returning to the high plank posture.
Alternate sides, performing equal reps on both sides.
2. Rocket launcher row
Take a huge step forward with your left leg, bending it to form a deep lunge position while keeping your right leg straight.
Attempt to rest your torso on top of your left thigh by bending forward at the hip. Allow your arms to hang, palms facing each other, on each side of your left leg.
Bring the dumbbells to the outside of your ribs while keeping your elbow close to your side, keeping your back straight and your abs engaged.
Slowly return to the starting position and repeat.
3. Resistance rows
On the center of a resistance band, stand with your feet hip-width apart. Cross the handles and wrap one end around each foot.
Keep your back straight while bending your knees slightly and leaning your torso forward slightly.
Pull your hands up to your rib cage, pushing your shoulder blades together at the top, keeping your body engaged and your back straight.
Repeat with your arms outstretched.
4. Wide bent-over row
Stand with your feet hip-width apart and a slight bend in your knees while holding a set of dumbbells.
Keep your back straight and your core engaged as you bend at the hips and lean your chest forward until it’s parallel with the ground. Allow your arms to dangle freely, palms facing your shins.
As you pull back, push your elbows up and out, forming a goal post with your arms and pressing your shoulder blades together.
Reverse the process by lowering your arms and repeating the process.
6. One-arm row
Place your other hand on a bench or stability ball in front of you while holding a dumbbell in your right hand. Step back with your right leg straight and slightly bend your left leg. Lean forward with your chest while maintaining your back flat.
Bring the dumbbell to your ribcage by driving your elbow up.
Return to the starting position by lowering your arm and repeating the process.
Do the same amount of reps on each side.
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