Can anyone suggest a few excercises that work the upper back?
I've been doing chest excercises for a long time without ever giving much attention to working out the back. Now I am slowly starting to see what people have told me. I feel like the chest kind of pulls my shoulders in when I am relaxed. I want to start working out the upper back as soon as possible before I get a bad posture.
Can anyone suggest a few excercises that work out the back muscles opposite of the chest muscles.
There are many exercises for the upper back. Pullups, Pulldowns, Seated rows, bent over rows, dumbbell rows. For the lower back besides extention there is something called a deadlift...
Back muscles are called latissimus dorsi and different exercises will target different sections of this muscle because it is typically very large (proportionally). Doing pull ups or lat pull-downs with a wide grip will generally work your lower lats (lengthwise), whereas a narrow grip is easier and works more of the biceps.
Seated rows and bent-over rows will put more mass on the inner lats and build thickness.
Try doing some upright rows also. These target the trapezius muscle, which also comprises part of the upper back.
Another tip when using dumbbells in the bent over row position: In addition to the rowing action, allow the arms to hang down straight and lift backwards varying the position from straight out to the sides to straight back, and in between. Also vary by doing palms up and palms down. Use less weight. Don't forget to STRETCH the pectorals - one method is to keep your arms at shoulder level and forearms at a 90 degree angle and push forward in a doorway. In this same position (not in the doorway), you can do isometrics by tightening the back muscles and pulling your arms as far back as possible. Concentrate on the muscles between the shoulder blades and don't stop until it hurts.
[This message has been edited by redwing (edited 05-22-2001).]
Opposite of Chest Muscles 
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