Top 5 Upper Back Strengthening Exercises

Upper back strengthening exercises will provide significant benefits for your body, including reducing back pain by stretching your muscles and increasing back muscles' strength.

Tension and stress often accumulate in your upper back, which results in poor posture and hunchback shoulders, along with muscle pain and headaches. This creates the incorporation of upper back strengthening exercises into your workout.

We have curated a list of the best and most effective upper back strengthening exercises that you should incorporate into your daily routine to strengthen your back.

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Best Upper Back Strengthening Exercises

1) Face Pull Exercise

Face pull exercises are among the tremendous exercises that will help stretch your upper back and increase the upper body's strength.

How do face pulls?

Start in an upright standing position with your body facing towards the cable system before positioning the pulley system at a height slightly higher than your head. Clutch the pulley attachment in your hands with palms angled towards one another. Step back from the machine so that your hands are entirely extended.

Slightly lean backward and engage your core muscles. Make sure not to hunch your posture throughout the movement. Drive the attachment straight to your face in a controlled manner while maintaining constant muscle tension. Your elbows should flare out to the sides. Reverse the movement to straighten your arms and repeat.

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2) Wall Angels

Wall angles are simple yet highly effective upper back strengthening exercises that will help you stretch your back by engaging your rhomboids.

How do wall angels?

Start this exercise in a straight standing position with your back pressed against the wall properly. Straighten your arms flat against the wall to create a T shape on the wall before bending your elbows to make an angle of ninety-degree.

Start the ‘angel’ movement of your arms in an up-and-down position while keeping your body pressed against the wall throughout the movement. When your fingers touch one another above your head, reverse the movement. Repeat.

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3) Dumbbell Reverse Fly

Amongst other upper back strengthening exercises, dumbbell reverse fly is among the most efficient ones that will tone your arms and build strength in the arm muscles.

How to do dumbbell reverse fly?

Start this exercise in a straight standing position while grasping dumbbells in your palms and positioning them to the sides of your body. Hinge from your waist and lean your upper body to the front at an angle of forty-five degrees.

Your hands should be hanging straight down to the floor. Keep your gaze on the floor while your neck remains neutral. Elevate your hands outward to the ups and sides. At the top movement, squeeze your shoulder blades together. Repeat.

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4) Superman

Superman is also among the incredible upper back strengthening exercises that stretch your upper back and reduce your upper back pain. This exercise will also strengthen your back muscles.

How to do Superman?

Begin by laying down on your belly with your arms straightened in front of you over your head. Your legs should be straightened to your back on the ground. Keep your pelvis and stomach pressed onto the ground and your neck neutral.

While using your glute and back muscles, elevate your legs and arms off the ground simultaneously. At the top movement, pause for a few moments before gently releasing. Repeat.

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5) Lat Pull Downs

Lat pulldowns are also among the decent upper back strengthening exercises that will help ton your shoulders and build the body's overall strength.

How does lat pull downs?

Start this exercise by assuming a seated position in the cable machine with your front facing the cable system. Grasp the overhead pulley in both palms in a grip wider than the shoulder distance while keeping your back straight.

Make sure your lower body remains pressed onto the ground before using the muscle to lower the cable attachment. Squeeze both your lats. Bring the cable attachment to your chest height before revering the movement in a controlled motion. Repeat.

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Bottom Line

The aforementioned article discusses the best and most efficient upper back strengthening exercises you should include in your workout regimen to stretch your muscles and reduce upper back pain effectively.

The upper back strengthening exercises will also help improve the body's overall posture and build the upper body's strength.