Training your upper back is a key part of building and carving your back. Whether you are a seasoned workout veteran or creating your first training plan, the exercises below will help you meet your fitness goals.
smith reverse grip bent over row
1. Start by setting the bar on the smith machine to a height that is around mid-thigh. Load the bar with the desired weight.
2. Stand facing the bar and grasp it with a reverse grip (palms facing forward), hands slightly wider than shoulder-width apart.
3. Bend your knees slightly and hinge at the waist until your torso is almost parallel to the floor. Keep your back straight and your head in a neutral position.
4. Pull the bar up towards your stomach while keeping your elbows close to your body. Ensure that you are pulling with your back muscles and not your arms.
5. Squeeze your shoulder blades together at the top of the movement and hold for a second.
6. Slowly lower the bar back down to the starting position, fully extending your arms and stretching your back muscles.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure that your movements are controlled and steady, focusing on the muscle contraction and not on the weights.
smith one arm row
1. Start by setting the bar on the smith machine to a height that is around your waist level.
2. Stand sideways to the bar and position yourself a step away from it.
3. Bend your knees slightly and lean forward from your waist, keeping your back straight.
4. Reach out with your right hand and grab the bar with an overhand grip. Your arm should be fully extended.
5. Pull the bar towards your chest, keeping your elbow close to your body. Your shoulder blades should squeeze together as you do this.
6. Slowly lower the bar back to the starting position, fully extending your arm.
7. Repeat this movement for your desired number of repetitions.
8. Once you have completed your set, switch to your left hand and repeat the exercise.
9. Remember to keep your core engaged and your back straight throughout the exercise to avoid injury.
10. Adjust the weight as needed to suit your strength level and fitness goals.
This exercise can be performed in sets of 8-12 repetitions, depending on your fitness level and goals.
smith narrow row
1. Start by setting the bar on the smith machine to a height that is around the middle of your thighs. Load the bar with the desired weight.
2. Stand facing the bar, feet shoulder-width apart. Bend your knees slightly and lean forward from your hips, keeping your back straight.
3. Grasp the bar with a narrow grip, hands closer than shoulder-width apart. Your palms should be facing your body.
4. Pull the bar up towards your abdomen, keeping your elbows close to your body. Ensure you squeeze your shoulder blades together as you perform the row.
5. Hold the contraction at the top for a second, then slowly lower the bar back to the starting position.
6. Repeat for the desired number of repetitions.
Remember to keep your back straight and avoid using your momentum to lift the weight. The movement should be controlled, focusing on the contraction of your upper back muscles.
smith bent over row
1. Start by setting the bar on the smith machine to a height that is around mid-thigh. Load the bar with the desired weight.
2. Stand facing the bar, feet shoulder-width apart. Bend your knees slightly and hinge forward from your hips, maintaining a straight back. Your torso should be almost parallel to the floor.
3. Reach out and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. This is your starting position.
4. Pull the bar up towards your abdomen, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the bar back down to the starting position, fully extending your arms and feeling a stretch in your upper back.
6. Repeat for the desired number of repetitions.
Remember to keep your core engaged and back straight throughout the exercise to protect your lower back. Also, ensure that you are pulling the bar with your back muscles and not your arms. The movement should be slow and controlled, focusing on the muscle contraction and not on the weights.
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