Exercise Description Main Target Muscles Middle Back Secondary Target Muscles Biceps, Forearms, Glutes, Hamstrings, Quads, Shoulders Workout Type Strength Gym Gear Cable Machine, V Bar Fitness Level Intermediate Compound/Isolated Compound Power Move Pull Target Muscles: Middle Back Cable Squat to Underhand Row Overview It's an exercise machine that targets the middle back, while to some extent, it focuses on the biceps, forearms, glutes, hamstrings, quads and shoulders. To perform this workout, you will need a cable machine and v bar. This workout is for those with an intermediate level of fitness and gym experience. You can learn how to do it through some instructions and tips. How to Do It? Firstly, hook a v-bar handle up to the cable machine and place the handle at a notch above waist height. Hold the handle with both hands and pull it out so that the cable is taught. Bend at the knees with your arms extended and squat down till your knees make 90-degree angles. As you stand back up, pull the v-bar handle to your chest. Pinch your shoulder blades together. Squat back down and extend your arms back out as you do. This completes one rep. Now repeat as necessary. Cable Squat to Underhand Row Tips While you perform the workout, make sure your back is straight. Hold the cable handle tightly. Before you return the handles to starting position, tighten your back muscles.

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Biceps, Lats, Shoulders Workout Type Strength Gym Gear Band Fitness Level Beginner Compound/Isolated Compound Power Move Pull Target Muscle: Upper Back Seated Neutral Grip Band Rows Overview Seated rows are a great way to work the muscles in your back, and they can be done with or without weights. However, many people don't realize that resistance bands can also be used for seated rows. Using a resistance band offers a number of benefits over traditional weights. First, resistance bands are low-impact, so they're easy on your joints. Second, they're portable, so you can do them anywhere. And third, they provide a constant level of resistance, which helps to build muscle more effectively. If you're looking for a new way to work your back muscles, try doing seated rows with a resistance band. You may be surprised at how effective they are. How to Do It To set up for the exercise, start by sitting on the floor with your legs extended straight in front of you. Wrap the resistance band around your feet and hold the ends in each hand. Sit up tall, keeping your shoulders down and back and your core engaged. From this position, exhale as you row the band back, keeping your elbows close to your sides. You should feel your back muscles working as you do this. Inhale as you return to the starting position. Seated Neutral Grip Band Rows Tips You can also try this exercise with one arm at a time to focus on each side of your back evenly Be sure to keep your torso stable throughout the exercise and avoid rounding your back.

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Biceps, Lats  Workout Type Strength Training  Gym Gear Machine Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Pull  Target Muscle: Upper Back Machine Row Overview This is a simple yet challenging workout that can provide a number of benefits for both the mind and body. Machine row is an excellent way to build strength and muscle mass. In addition, it can help to improve posture and flexibility.  Additionally, machine row is a low-impact exercise that is easy on the joints, making it ideal for those with joint problems or injuries. And because machine row can be done at your own pace, it’s perfect for beginners or those looking for a more relaxed workout. How to Do Sit in a rowing machine with your feet shoulder-width apart, and your knees bent at 90 degrees. Grip the handles of the rowing machine with your hands and pull them towards your chest, keeping your elbows close to your body. Slowly pull the handles as far back as you can Squeeze the shoulder blades to return to the starting position and repeat. Exercise Tips Use a lightweight at first so that you can get used to the motion. As you get stronger, you can increase your weight. Keep your back straight and avoid rounding your shoulders. Squeeze your shoulder blades tight at the top of the exercise. Exhale as you pull the handles back and inhale as you return to the starting position.

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Biceps, Lats Workout Type Strength training  Gym Gear Bodyweight  Fitness Level Beginner Compound/Isolated  Isolated Power Move Push Targeted Muscles: Upper Back, Biceps, Lats Inverted Row Overview The inverted row is also known as a horizontal pull-up. It is a multi-joint upper-body exercise with a closed kinetic chain that can strengthen an athlete's shoulder girdle. It offers spine stability and generates high forces during pulling activities such as rope climbing, rock climbing, gymnastics, rowing, and swimming. The inverted row is a fantastic back workout for people of all fitness levels. It's very beneficial for beginners who can't do pull-ups. There are more accessible alternatives that will meet your fitness level, even if you're a beginner without the strength to complete the traditional inverted row technique. How to Do The inverted row is a wonderful exercise for increasing upper back depth. Place a level bench in front of the smith machine and place it lengthwise. Set the smith machine bar's position to roughly 4 feet off the ground. Align yourself on the seat with your heels on it and your hands somewhat wider than shoulder width. Upright your spine. This is where you'll begin. Pull in your upper body to the bar level while keeping your body straight. Return to the starting position after a brief pause. Rep until you've reached your desired number of reps. Inverted Row Tips Position yourself so that the bar reaches your centre chest when you pull up. The bar should not be raised or lowered any further. Maintain a straight posture and avoid sagging in the middle of your body. Add some weight plates to your body to make it more challenging!

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Lower Back, Biceps, Abs, Lats,Shoulders Force Type Pull Workout Type Strength training  Gym Gear Landmine Fitness Level Beginner Compound/Isolated  Compound  Targeted Muscles: Upper back, Lower back, Abs, Biceps, Shoulders, Lats Meadows Row Overview The meadows row is a unilateral landmine workout that focuses on the back muscles. The grassy row also tests one's grip while indirectly targeting the bicep muscles. Meadows Row is named after John Meadows, the movement's popularizer. It's a great way to isolate each side of your back and develop a symmetrical physique and quality strength. How to Do It? Stand straight and secure a handle at chest level to a cable stack. Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position. Squeeze the handle horizontally to extend as you exhale. Go back to the initial position for fulfilling desired reps. Meadows Row Tips Stand straight and secure a handle at chest level to a cable stack. Grip the handle to your chest, having feet wide open (shoulder-width apart) in an athletic base position. Squeeze the handle horizontally to extend as you exhale. Go back to the initial position for fulfilling desired reps.

Exercise Description Main Target Muscles Trapezius Secondary Target Muscles Neck  Workout Type Strength  Gym Gear Barbell Fitness Level Advanced Compound/Isolated  Isolation Power Move  Pull Target Muscle: Trapezius Barbell Shrugs Overview Barbell shrugs are a great exercise for training your upper body. The exercise also works to develop your upper body strength. Including the exercise in your upper body routine or a full-body workout is great. It is necessary to learn the technique properly before starting with the exercise. How to Do It Set the bar on the rack above knee height. Grip the bar with an overhand grip. Your hands should be slightly wider than shoulder-width. Your back should be straight and chest up, stand straight and move your hips forward. Your feet should be slightly wider than shoulder-width, and you should point your toes forward. Hinge at your hips level and do not pinch your shoulder blades. Keep them in a neutral position. Bend your hips and knees slightly, do not overdo them. Lift the weight and shrug your shoulders up. Squeeze your traps at this point. Lower the bar slowly and in a controlled manner. Lower it until you feel a stretch in your traps. Barbell Shrugs Tips Start with a weight that feels comfortable to you. Shrug as high as you can to maximize the contraction. Avoid rolling your shoulders forward or backward.

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Abs, Biceps, Lats, Shoulders Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Pull  Target Muscle: Upper back One Arm Dumbbell Row Overview This is a variation of dumbbell row that is an exceptional way to build your strength and muscles.  In order to build maximum strength in your back, try to experiment with different angles and positions for a fair amount of variation. A well-executed exercise wouldn’t only build a stronger back, but would also work on your arms, shoulders, and core.  This exercise would help you experience less discomfort in your day-to-day activities and inculcate more fluidity in your routine. Other variations of the exercise include: Barbell row Bent over dumbbell row Bent over barbell row How to Do It Stand, holding the dumbbell in one hand.  Slightly hinge forward so that your torso is parallel to the floor. Now pull the dumbbell towards your body so that the elbow goes behind the body. Now lower the dumbbell back to the initial position. Repeat for the desired number of reps on each hand. One Arm Dumbbell Tips You can either look forward or have a packed neck position when performing this exercise. Experiment with the positions to see which one works best for you. Make sure you don’t arch excessively through your spine. For that try to keep your abdominals braced. Ensure to keep your dumbbells controlled through the entirety of the rep. Your shoulder blades should move on your rib cage. Don’t block your shoulder blade down completely.

Exercise Description Main Target Muscles Deltoids  Secondary Target Muscles Shoulders  Workout Type Strength Gym Gear Dumbbells Fitness Level Intermediate Compound/Isolated  Isolation Power Move  Pull Target Muscle: Deltoid Rear Lateral Raise Overview Rear lateral raise also known as bent-over lateral raise is an isolated exercise that targets the often forgotten, rear shoulder muscles alongside building as well as strengthening the muscles in your arms.   It's a great way to build more muscles and increase muscle size in your arms and shoulders. It fixes your posture and increases functional strength.  How to Do It Stand with your feet at hip-distance while bending your knees a little. Holding a dumbbell in each hand, stretch forward your spine, engage your core and bend forward at your hips. Position your body so that your torso is parallel to the ground. Your arms will be hanging down with a dumbbell in each. Activate your shoulder blades while raising the weights to your sides. Stop when your elbows reach shoulder height.  Slowly and steadily, lower the dumbbells back to the starting position. Tips on Rear Lateral Raise  Keep a slight bend in your arms throughout the movement. Use weights that let you perform the exercise with proper form and posture. Focus on doing more reps for rear deltoids than lifting heavy weights. Bend your knees: it helps maintain good posture and prevents hyperextension and injury.

Exercise Description Main Target Muscles Upperback  Secondary Target Muscles Abs, Biceps, Lats, Lower Back, Shoulders, Traps Workout Type Strength Gym Gear Barbell Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Pull Target Muscle: Upper Back T-Bar Rows Overview T-Bar rows is the exercise that gives you a chunky, muscled up, thick back. It doesn't work to broaden it, but surely helps to make it stronger by adding more muscle and beefing up the existing ones.  With a T-bar, you can lift with a neutral grip which is the strongest grip ever.  The neutral grip makes the T-bar win over all of its variations, but you will definitely need a gym that has a T-bar to perform this exercise.  How to Do It If your gym doesn’t have a landmine unit, follow the instructions below. Place the end of an empty barbell into the corner of a room. Put a heavy dumbbell or some weight plates on it to secure it. Load the opposite end of the bar with plates and straddle it. Bend over at the hips until your torso is making a 45-degree angle to the floor with arms extended. Hook a V-grip handle (the kind you see at a cable station) under the bar and hold with both hands. Keeping your lower back in its natural arch, squeeze your shoulder blades together and pull the bar until the plates touch your chest. Lower to the original position slowly and repeat. Tips on T-Bar Rows Keeping the back straight will do the trick. Do not think too much about pulling the weight- just guide your elbows upwards to take the pressure of pulling off your brain.

Exercise Description Main Target Muscles Upper Back  Secondary Target Muscles   Biceps, Lats, Lower Back, Shoulders Abs, Traps Workout Type Strength  Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Compound Power Move  Pull Target Muscle Group: Upper Back Overview of Bent-Over Dumbbell Row The dumbbell row, a variation on the barbell bent-over row which is an exercise that builds muscle and strength. You can vary the position of your back muscles. To maximize the growth of your back muscles, try different angles and hand positions. You can perform the dumbbell row during your back exercises, upper-body workouts, pull workouts, and full-body workouts. How To Do It? Stand while maintaining a neutral grip on the dumbbells in your hands. Keep your head up until your torso is parallel to the floor or slightly higher. Let the dumbbells hang at arm's length, keeping your shoulder blades squeezed together and your core engaged. From here, bend your elbows and row the dumbbells up to your sides, leading with your elbows. Squeeze your shoulder blades together at the top of the movement, then lower the dumbbells back down to the starting position. Continue repeating until you reach the desired number. Exercise Tips Try different head positions to find the one that works best for you. To avoid arching your spine, keep your abdominals toned as you pull the dumbbells in your body. Do not allow momentum to dictate your movements. Instead, control dumbbells for the entire rep. A false grip is a technique that allows you to hold the dumbbell in your hand while you are bending your back. Do not wrap your thumb around the dumbbell. Do not allow your head to protrude forward when you pull. Also, make sure the shoulder blade is free to move on the rib cage. Do not lock your shoulder blade. Instead, move it through the glenohumeral joint.

Exercise Description Main Target Muscles Upper Back Secondary Target Muscles Biceps, Lats, Shoulders Workout Type Strength Gym Gear Cable Fitness Level Beginner Compound/Isolated  Compound Power Move  Pull  Target Muscle: Upper Back Seated Cable Row Overview This strengthening exercise focuses on the upper back as the primary target muscle. Other than building glutes, it also indirectly targets biceps, lats, and shoulders.  The exercise activates multiple muscles in your upper body building exemplary strength. It eliminates stress on your lower back so that you are working on the upper body in isolation. It helps you achieve a better posture, build better back definition, and increase core stability.   This is a safe and effective exercise to try and to be included in your everyday routine.  How to Do It Sit down on the bench with your knees bent and grab the cable attachment. With your knees bent and torso straight, extend your hands to grab the handle. Your lower back should not be curled over as you reach forward. Keep your core engaged and pull the handle and weight back toward your lower abdomen while avoiding using too much momentum. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row your chest out. Return the handle forward under tension to full stretch while keeping the back straight and flexed at the hips. Do the desired number of repetitions. Barbell Hip Thrust Tips Your back must remain straight through the entirety of your workout. Keep your torso as still as possible. Make sure your shoulders do not hunch over your extended arms. Do not lean forward to swing the weight, use your upper body muscles instead.