Did you know performing the best upper back exercises can give you a sculpted back and also improve your overall health? Yes!
While we put so much effort to pump our biceps and sculpt our chests, we tend to forget our upper back.
The upper back forms the primary support system of your body. It counteracts and balances the pressure created by the chest and core abdominal muscles. Therefore, strengthening and activating your back muscles with the best upper back exercises is necessary for a healthy posture.
Many studies have also reported that the modern work culture requiring prolonged sitting on a desk and working on a digital screen can lead to neck strain, damage to the spine, and backaches.
The key to prevent these conditions is developing and strengthening the muscles and tissues that support correct posture.
The revolutionary SpineGym effectively strengthens and activates your core muscles.
How Does Upper Back Exercise Contribute To Your Overall Health?
- The deep-seated muscles forming your back and the core abdomen are vital for the well-being of your back. The upper back exercises help to make these muscles stronger, improve their reaction levels and speed. Therefore, your back becomes more resistant to injury.
- Weak back muscles are unable to bear your body weight adequately and can make you feel tired throughout the day. A strong back can provide adequate support to the vital organs and the skeletal structure, making you feel refreshed.
- With enhanced blood circulation, spine mobility, and muscle strength, you’ll also experience less strain on your neck and shoulders as tension is released.
- Spine and core strengthening exercises also improve your posture and make you feel confident about your natural body’s stance.
Which Muscles Does The Upper Back Exercise Target?
The best upper back exercises target the following muscles:
- Rhomboideus Major and Minor
- Latissimus Dorsi
- Supraspinatus and Infraspinatus
- Teres Major and Minor
What Are The Best Upper Back Exercises?
We recommend introducing resistance to each movement for better exercise outcomes. The ergonomic SpineGym is the perfect exercise equipment to strengthen your upper back. It introduces resistance to your hips and shoulder to effective results.
Upper Back Strengthening Exercise
This workout targets your neck and shoulder muscles.
- Stand straight with your shoulder upright.
- Introduce a resistance against your pelvis and behind your arms.
- This instantly activates your lower and upper back.
- Now raise your hands, without bending, to the shoulder level.
- Working against the resistance to push back your elbows while bending them at a 90-degree angle and bringing shoulder blades towards each other as much as possible within safe limits.
- Repeat the entire movement 20-30 times.
The exercise specifically targets and activates the flexor muscles. Strong flexor muscles and improves the mobility of the spine. If you have been previously diagnosed with spinal disc problems, consult with your doctor before performing this exercise and prevent jerky movements while the exercise movements.
- At the starting position, stand straight with your shoulder blades straight and your back upright.
- Now start twisting your body to the right side. When you perform this exercise using the SpineGym, the poles positioned behind your arms offer resistance as you twist your torso.
- In a slow and steady motion, continue twisting your upper body as far as you can, naturally and easily.
- Come back to the starting phase gently. Avoid sudden movements. Now start twisting your body to the right side slowly and smoothly.
- For best results, concentrate all the movement only on your upper body (torso). Keep your thighs, hips, and legs as steady and motionless as possible.
- Repeat this exercise movement 20–30 times.
Although this exercise targets your lower back muscles, it helps to activate your upper back as well.
Again, for best results, you need to introduce resistance in this exercise movement.
- The starting position is similar to the previous exercise.
- Place a resistance band parallel to your pelvis.
- Now contract your abdominal muscles slightly and push your pelvis against the resistance.
- As you push your pelvis forward, your back should form an arch-like structure.
- Return back to the neutral position and repeat this movement 20-30 times.
While performing the best upper back exercises, don’t forget to breathe correctly. Breathe in during the relaxation phase and breathe out while your muscles contract and get activated.
When Can You Expect The Result?
Performing the back strengthening exercises using SpineGym for two weeks daily can enhance your back muscle activation by approximately 80%, contribute to significant posture improvements, and build a strong core.