We have some massive muscles in our backs that help to provide structure to our entire body.  Its important to keep these muscles strong and healthy.  

Here are a few exercises you can do to help develop strength and build muscle in our upper back.

Sumo Deadlift High Pulls –  This is a great exercise that targets the traps, shoulders,  as well as your glutes and hamstrings.  Instead of just doing shrugs, which only focuses of you Traps and shoulders.  A SDHP engages your glutes and hamstrings, which add tension and help to maintain structure and stability throughout your body.  

Bent over rows – These are great and can be done in a variety of ways.  you can use Dumb bells, a barbell, and you can switch your grip to supine as well.  Use a variety of the above , lighter weights with more reps or heavier weight with less reps.   

While doing Bent over rows, do them strict.  As the weight gets heavy people typically tend to bring their chest towards the ground and throw it back up as they perform the row adding momentum to the lift.  Do whats heavy for you while maintaining proper form.  you don’t want to injury yourself.

Strict Pull ups – with a wide grip, start doing strict pull ups.  This will aid in the development of you lats (latissimus dorsi)  it a massive muscle that runs on the outer edges of your back.  Strict wide grip pull up are a great exercise.  (your Lats are also worked in a Sumo Deadlift Highpull)

Tip,  while performing the strict pull ups you need to maintain tension.  hold a hallow body position through the entire movement.  It will help you to perform better, get in more reps, use the muscle groups that are intended to be used, and help to develop over all strength.  Once the tension is lost, the movement become a lot more difficult to perform. 

Try these exercises out and you’ll notice a big difference in you upper back as well as the rest of your body.