Gardner says these hit the upper back and shoulders.
- Stand, weight in each hand.
- Hinge forward 45 degrees, back and neck straight.
- Slowly raise arms out to sides, elbows slightly bent.
- Squeeze back at top, pause, lower to start.
- Do 12 reps, 3x.
You can also do the move using a barbell, says Newson.
- With feet shoulder-width apart, hinge forward at waist, slight bend in knees.
- Grab barbell overhand.
- Lift bar up to core.
- Slowly lower it down.
- Repeat for 10-12 reps.
Trying rowing with one hand, Newson says.
- Feet shoulder-width apart.
- Hinge at waist forward, slight bend in the knees.
- Hold a weight in one hand.
- Lift weight until elbow is at waist.
- Slowly lower down.
- Do 10-12 reps per side.
This exercise works the rhomboids.
- Get into plank position, shoulders over wrists, feet hip-width apart.
- Engage core.
- Grab dumbbell in right hand, lift as elbow points up.
- Set weight down, switch to other arm.
- Alternate for 10-12 reps.
Newsom also likes these to strengthen the posture muscles.
- Feet shoulder-width apart, hinge forward at waist, slight bend in knee.
- Grab two dumbbells, hold parallel.
- Lift arms above head to form a “Y” shape.
- Slowly lower arms to starting point.
- Do 10-12 reps.
Newsom suggests this move to work the upper back as well as the deltoids.
- Pull dumbbells or kettlebell up center of body.
- At top, elbows will point out at shoulder height.
- Weight is at collar bone.
- Slowly lower weight back down.
- Repeat 10-12 reps.
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Trainer TJ Mentus calls this one of the best upper back exercises.
- Set cable at face height.
- Grab handle, step back so arms are fully straight.
- Pull handle to face, elbows out wide.
- Feel upper back engage.
- Slowly return to start.
- Do 15 reps, 3 sets.