Best Bodyweight Upper Back Exercises
The upper back is a crucial area for posture, stability, and strength. Building a strong upper back can help with everyday activities like lifting, carrying, and even just sitting up straight. Best of all, it can be done without any equipment, using only your bodyweight. Here are some of the best bodyweight exercises to target your upper back:
1. Scapular Push-Ups
This variation of the traditional push-up focuses on isolating the scapular muscles, which are essential for shoulder stability and proper posture.
How to:
- Start in a push-up position, with your hands shoulder-width apart and your body in a straight line from your head to your heels.
- Lower your chest towards the ground, keeping your back straight and core engaged.
- Instead of pushing back up fully, stop when your chest is slightly above the ground and "protract" your shoulder blades forward, bringing them together.
- Then, "retract" your shoulder blades back, pushing through your palms to return to the starting position.
Tips:
- Focus on feeling the movement in your shoulder blades.
- Keep your core engaged to maintain stability.
- If you're new to scapular push-ups, start with a few reps and gradually increase as you get stronger.
2. Inverted Rows
Inverted rows are a great exercise for building upper back strength and improving posture.
How to:
- Find a sturdy bar or ledge that is slightly lower than your waist height.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Keeping your body straight, pull yourself up towards the bar until your chest touches it.
- Slowly lower yourself back down to the starting position.
Tips:
- If you are new to this exercise, start with your feet on the ground to assist your lift.
- Keep your core engaged throughout the movement.
- Make sure to control the descent to avoid injury.
3. Wall Slides
This simple exercise can help improve shoulder mobility and strengthen your upper back muscles.
How to:
- Stand facing a wall, about an arm's length away.
- Place your hands on the wall, shoulder-width apart, with your fingers pointing forward.
- Lean into the wall until your chest touches it, keeping your back straight.
- Slowly slide your body down the wall, keeping your back straight and your core engaged.
- Stop when you reach a point where your elbows are at a 90-degree angle.
- Slowly slide your body back up to the starting position.
Tips:
- Keep your back flat against the wall throughout the movement.
- Focus on maintaining a controlled pace.
- If you feel any pain, stop immediately.
4. Prone Y Raises
This exercise targets your upper back and rear deltoid muscles, improving shoulder stability and preventing injury.
How to:
- Lie on your stomach with your arms extended straight overhead.
- Lift your arms off the ground, keeping your palms facing each other.
- Pause at the top, squeezing your shoulder blades together.
- Slowly lower your arms back to the starting position.
Tips:
- Keep your core engaged throughout the movement.
- Focus on lifting your arms with your shoulder blades, not with your arms.
- If you find this difficult, start with just a few reps and gradually increase as you get stronger.
5. Band Pull Aparts
This exercise is excellent for improving scapular retraction and strengthening the muscles that help stabilize your shoulders.
How to:
- Hold a resistance band with an overhand grip, slightly wider than shoulder-width apart.
- Stand with your feet shoulder-width apart, keeping your core engaged.
- Pull the band apart, drawing your shoulder blades together, while keeping your elbows slightly bent.
- Pause at the top, squeezing your shoulder blades together.
- Slowly return to the starting position.
Tips:
- Keep your back straight and your core engaged throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Use a resistance band that provides a suitable challenge for you.
Remember to:
- Warm up before starting any exercise routine.
- Listen to your body: If you feel any pain, stop immediately.
- Gradually increase the number of reps and sets as you get stronger.
- Consistency is key. Aim to include upper back exercises in your routine at least twice a week.
With these exercises, you can build a strong, healthy upper back that will benefit your everyday life.
