Training your upper back is a crucial part of growing and trimming your back. Whether you are a seasoned workout veteran or starting your first training plan, the workouts below will help you meet your fitness goals.
medicine ball overhead slam
To perform the medicine ball overhead slam, start by standing tall with your feet shoulder-width apart. Hold the medicine ball in both hands and lift it above your head, fully extending your arms.
Engage your core and use your upper back muscles to slam the ball down onto the ground in front of you as hard as you can. Try to aim for a spot about a foot in front of your feet.
Bend your knees and hinge at the hips as you slam the ball down, following through with your arms. Make sure to keep your back straight and avoid rounding your shoulders.
Once the ball has hit the ground, pick it up and lift it back over your head to return to the starting position. That's one rep.
Repeat this movement for the desired number of repetitions. Remember to maintain control of the ball at all times and to use your upper back muscles to power the movement.
This exercise is great for building strength and power in your upper back, as well as improving your coordination and core stability.
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