The Best Upper Back Workout

Basic strength training depends on building a strong back. This Upper Back Workout will help build the size to fill a barn door, or the strength to knock the barn down!

I am talking about a wide, thick back like Dorian Yates or Jay Cutler has. The kind of freaky size that will make jaws drop!

I like to start the back workout with a machine row. Something like the Hammer Strength Seated Row is perfect. Sit down and warm up with a light weight and do about 20 slow reps. Stretch your lats and biceps and get ready for the next set. Add enough weight to limit yourself to 10 good reps, but only do eight. Rest for and stretch for 2 minutes and add a little more weight. Do 4 more sets of 8 repetitions with the same rest and stretch system.

Tips for your Upper Back Workout

Now go to the Lat Pulldown machine and load enough weight to limit you to 12 reps and do only 10. Use a wide grip with your palms facing forward. Part of the focus of this upper back workout, is to pump blood into the muscle and stretch it out. These pulldowns will do just that.

Do 5 total sets of the pulldowns with 2 minutes stretching and rest between each one.

Go to the power rack and set the pins just higher than your knees. We are going to do Barbell Shrugs now. Warm up with an easy weight for 20 repetitions and then load up the weight to allow you only 8 smooth reps. Do your usual stretching and 2 minute rest and get ready. The traps are a little different than other muscles in that they need heavier weight in a more explosive fashion for maximum growth. You may want to use straps for this. Grasp the bar and stand up with it. Pull the bar up hard while keeping your arms locked straight. Allow the weight to go back down rapidly and fire it up again. This should be a ballistic type of lift. Do 10-12 repetitions with this weight that you could only do 8 smooth ones with. Follow your resting and stretching protocol and do 4 more sets like this for a total of 5 working sets!

After this workout, your back should be pulverized, but more importantly, ready to grow. Drink your post workout shake with some creatine for more growth and faster recovery. Get some rest and do this again no sooner than 3 days from now.

Here are some great lifting gloves for your upper back workout.