Many people want to know exactly how to build muscle in the upper back. This blog will guide you on how to train your upper back with compound and isolation exercises, focusing on strength training in Huntington Beach.
Sets and Reps for Upper Back Training
Remember that “building muscle” means different things to different people and a coach can provide the best plan based on your goals. An expert coach will tailor a plan to your exact goals and fitness level after a consultation, including rest breaks, intensity, recovery protocols, and nutrition advice.
Best Exercises for Building the Upper Back
We’ll include both isolation exercises and compound movements here. Below, we’ll give you a brief description of some top back-building movements and explain why they work so well. For detailed instructions or customized workout plans in Huntington Beach, consult with an expert coach who can monitor your form and give you instant feedback.
Pull-Ups for a Strong Upper Back
Pull-ups are an outstanding compound exercise to build the back—and you’ll work the shoulders and arms, too! Strong people can add weight with a vest or belt, and the movement can be modified with a cable station, fitness band or “gravitron machine” if you can’t move your entire body weight just yet.
Bent-Over Barbell Rows to Sculpt Your Back
This movement packs a punch! You have to lift the barbell off the ground, then use your legs and core to brace yourself and hold your torso approximately parallel to the floor. From there, your arms and back work to pull the bar to your chest or abdomen. A variation: lock a bar in a squat rack, grab it and lie back to face the ceiling. Then pull your body to the bar—this is a body row.
Deadlifts for a Powerful Upper Back
Your upper back has to work very hard to keep the spine stable in a deadlift, so this compound movement should be high on your list.
Shrugs to Target Your Traps
This isolation movement has a very small range of motion and involves just one joint, but it’s a great way to work the traps hard.
Bent-Over Dumbbell Flyes for Rear Delts
This movement requires you to assume the same position you used in the bent-over row. Your rear delts are going to burn with this one!
Bonus Secret Upper-Back Movement: Front Squats
Front squats work your upper back and help you build amazing stability by forcing your upper back to work very hard to keep your chest upright.
Get Your Beach Body Workouts in Huntington Beach
These are just a few of the many movements you can use to build muscle in your upper back as part of beach body workouts in Huntington Beach. We have dozens more, as well as complete training plans that will help you get the results you want.
If you have any questions about these movements, other exercises or training plans, book a free consultation and we’ll tell you exactly how our expert coaches can help you build your upper-back muscles fast through group fitness in Huntington Beach!