Upper Back Exercises
~ Build A Strong, Toned, Sexy Back ~

1. Wide Grip Pull Ups / Chin Ups - You have to be pretty strong for this one. This is one of those exercises ladies dread and one that men love to show off how many they can do. Don't worry ladies, with some practice, it'll become a breeze.
   
   
   • Grip the pull up bar wider than shoulder width apart with your hands facing away from you.
   
   • Lift your feet off the ground and try to keep your back straight while tightening your abs.
   
   • Take a deep breath and pull your body up until your chin is level with the bar. Now, if you don't have enough upper back strength, it'll seem impossible to pull yourself up, even a little. Just use a chair to stand on, but TRY to only use it to assist you, NOT to let your legs take over the exercise.
   
   • OR, if you have a bar that's level with your chest, you can hold the bar with your feet up under the bar, lean back with your arms straight so your body is at an angle, then pull your body towards the bar. This will help you get stronger, until you're able to do assisted pull ups or full body weight pull ups.



2. Bodyweight Rows - This is also something you can do if pull ups are too hard for you. These will definitely help you get stronger and well on your way to doing regular bodyweight pull ups.
   
   
   • You'll need a weight bar to do this exercise.
   • Bring the bar down to right above the level of a bench.
   • Your body is going to be stretched straight out, parallel to the ground.
   • Place your heels on the bench and grab the bar with both hands.
   • Let your body hang down with arms straight.
   • Now pull your upper body up towards the bar.
   • It almost looks like an upside down push up.



3. Bear Crawl - This is actually a full body workout and it burns fat FAST, you'll definitely feel it in your back.
   
   
   • Get down on your hands and feet.
   
   • Your going to crawl across the floor. As your right hand moves forward, bring your left foot forward with it. As your left hand moves forward, bring your right foot forward with it.
   
   • Aim for at least 30 seconds at a time.

1. Bentover Rows - This exercise requires you to pull a dumbbell or barbell towards your body while your back is straight. Make sure to keep your back straight throughout the move.
   
   
   • Stand with your feet shoulder width apart, don't lock your knees.
   • Holding dumbbells or a barbell, bend at your waist, position your back parallel to the floor.
   • Slow and controlled, pull the dumbbell/barbell in towards your body.
   • If you're using dumbbells, you can do one at a time or both while placing one knee and hand on a bench.
   • Lower the weight, then repeat.



2. Back Flys:
   • Stand with your feet shoulder width apart.
   • Hold a dumbbell in each hand, palms facing each other.
   • Bend at your waist, keep legs straight but don't lock your knees.
   • Lift your elbows out to the sides to about shoulder height (creating the "fly" effect).
   • Bring your palms back together and repeat.

• Back Exercises - Sculpt and Define a Sexy Back with The Right Back Exercises
• Back Strengthening Exercises - For a Strong Healthy Back
• Lower Back Stretches - Relieve Lower Back Pain & Loosen up Those Muscles!
• Lower Back Pain Stretches - Get Rid of Stiff Joints & Weak Muscles
• Exercises for Sciatica - STOP Suffering & Find Relief
• Exercises for Lower Back Pain - Work the Surrounding Muscles Too
• McKenzie Back Exercises - Pin Point, then Treat the Source of the Problem
• How to Lose Back Fat - Tips to Get Your Sexy Back
• Back Fat Exercises - Fight the Fat and Get Ready to Show Off!
• Best Back Exercise - Is There Really Only One?
• Sciatica Exercises - Exercises for Lower Back Pain