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There are three general categories of upper back workout exercises, pullovers, rows and pulldowns. To get an all round upper back workout you want to be going at least one exercise from each of these three categories. This will help to ensure that your back gets worked and toned in an even manner.
The Pullover Exercise: Doing a pullover is similar to the movement you would do if swinging an axe over your head to chop logs. Your arms should be moving up and down in an arc, and the exercise should be working your lats the most. You should also feel it in your shoulders, abs and chest. As with all of the main back exercise, this is great for improving posture and really helps to pull your shoulders back and give you great stature. Because of the muscles being worked, this a good exercise to use just before moving on to work your chest. Your pecs will be nicely warmed up and ready for some presses.
The Row Exercise: The weighted row can be performed in a number of different ways including using a low cable pulley or an exercise band. Most gyms also have dedicated row machines. This exercise will work similar muscles to the pull down / pull up, the difference being that the row doesn't use your chest. Another great one for posture as to get the most out of the exercise you must be sitting tall and straight on the machine with shoulders back.
The Pulldowns and the Pull Up: A pull down is performed by holding a bar from the overhead pulley and, surprise, pulling it down towards your waist. The pull up is carried out using a fixed bar or bars above you and lifting your own body weight up. The pull up can also be performed with assistance of a machine to vary the difficulty. Both downs and up works your traps, lats and rhomboids, but also require good use of your biceps and shoulders.
Emphasizing pulldowns and pull-ups can be a great way of developing your back and improving posture.
Whichever of these three exercises you are using remember that the primary aim is to work the back not your arms. Try and focus the strength on the back muscles with your arms acting mainly just as the link between the muscle and the mass.
Here are some important rules to follow to ensure good form and avoid injuries:
Pulling a bar down behind your neck is a common sight but one that is now not recommended as it cad cause ligament damage or strains. For almost everyone, the front pull down is more than sufficient and will still get you excellent result if performed with good form.
Avoid rocking on the seat when pulling down in attempt to use momentum. You may move the weight but you aren't working the muscles you should be targeting. The best bet is to lighten the load a little and try again. Good form is key.
Avoid leaning back a long way when doing back exercises. All you are doing is using your body as a lever to move the weight and not hitting the muscles properly. Sit up straight and tall and squeeze your shoulder together. When doing a pull down it is okay to lean back a little but for rows being straight is the key to good form and will get you great results.
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About the Author:
Will has considerable experience writing in a professional capacity. He is a keen sports enthusiast who specializes in fitness and diet topics. His most recent website http://www.ladiesbraceletwatchesonline.com was inspired after spending many hours searching for the perfect watch to gift to his wife, and aims to help others find the perfect Ladies Bracelet Watches
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