For example, the traps, which are the second
biggest muscles of the upper back, need to be hit from two main angles in order to fully develop their upper and lower parts.
Grabbing the barbell with your hands, place the barbell on
the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles of your upper back so the bar is secure.
Morning Stretch What it does: Expands
the muscles of the upper back and chest, facilitating deep, rejuvenating breaths; stretches the deep connective tissues of the hands and wrists.
Every muscle of your upper back and neck should pull evenly on the neck during a strenuous exercise, and this balance is accomplished by keeping a braced and neutral neck position.
Another version of the pulldown, this variation involves more of
the muscles of the upper back (rhomboids and teres major) than the close grip version.
For example, the pecs and posterior neck muscles are tight and
the muscles of the upper back and deep neck flexors are weak.
It is also an excellent pose to strengthen
the muscles of the upper back and neck, therefore helping improve posture.
This bottom position gives you a nice stretch on
the muscles of the upper back, so let your bodyweight pull you down into the bottom position and hold there for a few seconds on each rep.
This engages
the muscles of your upper back, putting them into that peak contracted position, while also putting a solid arch into your lower back.
Now let's move on to a functional hypertrophy workout for
the muscles of the upper back.
The BOSU Ball is a great place to practice mid back extension and strengthen
the muscles of the upper back, because the dome gives you feedback on where your pelvis is.
Firstly, strengthening and conditioning
the muscles of the upper back, chest and shoulders will also help to prevent rotator cuff injury.