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Upper Back Exercises

A toned back improves your posture and makes your waist seem smaller. Together, these make you seem smaller.  This page describes exercises you can do at home using dumb bells.  If you want to find more exercises for your back or other parts of your body, consult "The Body Sculpting Bible for Women".  It describes lots of exercises, some using dumb bells, barbells and exercise machines.  The exercises and discussion are tailored to women's goals of toning and firming rather than men's goals of building bulk.

The following exercises will provide a great work out for your upper back 

  • Dumbbell pullover version 1.  Back.
  • Dumbbell pullover version 2. Chest.
  • Dumbbell row. Back.
Use dumbbells in one or two hands depending on the exercise.  I began with 3 lb dumbbells, and I've progressed to 10 lb dumbbells.  Pretty soon, I'm hoping to progress to 15 lb. dumbbells.
  • To build muscle, use heavier weights and low repetitions.  The among of weight depends on your leg strength.  The last repetition should be difficult, but you must be able to maintain good form. 
  • To firm without bulking up, use lighter weights and more repetitions.


Traditional body building books suggest doing 3 sets. "Kinesiology of Exercise", suggests that beginners benefit equally by doing 1 set only.  I follow the advice in Kinesiology of Exercise by adding a larger variety of exercises and doing only 1 set of each.

Lucia

Dumbbell Row


Get into position:

Set a dumbbell to the right side of a workout bench.  Place your left knee on the bench and your right foot on the floor next to the bench. Lean forward and position your left hand on the bench in slightly in front of your body.  Your back should be parallel to the floor, and you should look straight ahead.  Do not look down.  Pick up the dumbbell with your right hand while supporting your weight with your left hand. Let the dumbbell hang down, and raise your right shoulder blade slightly.

Begin exercise.
Slowly raise the right elbow and back of your arm towards the ceiling until your upper arm is parallel with your torso.  You should feel the right side of your back muscles squeezing.  Hold the position.  Slowly lower the dumbbell until your arm is extended.

Repeat 8 -15 times.  Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 

Dumbbell Pullover Version 1


Get into position:

Find a narrow workout bench; place yourself along side a long side of the bench. Lie with your upper back and neck supported the workbench. Your head should lean over one end of the bench and your legs should be on the other end.  Lift the dumbbell above your face holding it at arms length.  Do not raise your hips as you do this exercise.

Begin exercise:
With straight arms, rotate shoulders to lower the dumbbell over your head in an arc to the count of 3.  When you are fully stretched, hold the position.  Then raise the weight back up to the initial position.

Repeat 8 -15 times.  Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 

Dumbbell Pullover Version 2

Find a narrow workout bench; place yourself along side a long side of the bench. Lie with your upper back and neck supported the workbench. Your head should lean over one end of the bench and your legs should be on the other end.  Lower your hips. Lift the dumbbell above your face holding it at arms length.  Hold dumbbell with bent arms.  Do not raise your hips as you do this exercise.

Begin exercise:
Now, with elbows bent, rotate arms to, lower the dumbbell over your head in an arc to the count of 3.  When you are fully stretched, hold the position.  Then raise the weight back up to the initial position; squeeze your chest muscles slightly.
 

Repeat 8 -15 times.  Then perform the exercise with the left leg.
If you are doing more than one set, pause then perform the additional sets of 8-15 repetitions.
 
 
 

References:


Created: July 1, 2002. Revised:
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