Trap Bar Shugs – Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment:Trap BAr Mechanics Type:Compound Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back …

Barbell Shrugs – Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment:barbell Mechanics Type:compound Position the bar on the power rack so that you can easily un-rack it into the starting position. Grip the bar with your palms facing in, slightly narrower than shoulder-width. Place your feet about shoulder-width apart and fully extend your arms. Keeping your abs and lower back tight, …

Dumbbell Shrugs – Trap Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps Equipment: Dumbbells Mechanics Type:Isolation Stand straight up holding a pair of dumbbells by your sides with your palms facing inwards. Keeping dumbbells “hanging”, shrug your shoulders up as high as possible. Pause at the top of the movement, then lower dumbbells back down. Repeat. Taken From Muscleandstrength.com

Straight arm Pulldown – Back exercise

Main Muscle Worked:Lats Other Muscles Worked: traps,biceps Equipment:Lat Pulldown machine Mechanics Type:Isolation Tips: Stand in front of a lat pulldown bar with your arms outstretched towards the bar. Place your palms flat on the bar and pull it down to shoulder level. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body in an …

Lat Pulldown – Back Exercise

Main Muscle Worked: Lats Other Muscles Worked: Traps, Biceps Equipment: Lat pulldown Machine Mechanics Type:Isolation I have never been a big fan of machine training. I do feel they have their purpose in a training program but for the most part I did not like the feel most of them provided. This is one of those machines I loved the …

Band Pull Aparts – Upper Back Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps,biceps Equipment: Jump Stretch Band Mechanics Type:Isolation This is an excellent exercise that can be done at home for extra upper back work. Grasp a mini-band or light band and hold it out in front of you with a shoulder width grip. Your arms should be straight or just slightly bent. From …

FacePulls – Upperback Exercise

Main Muscle Worked: Traps Other Muscles Worked: Rear delts Biceps Equipment: lat pulldown machine,or bands Mechanics Type:Isolation This is a great exercise to develop your upper back. Using a high pulley or lat pulldown machine, attach a triceps rope and pull towards the face/forehead. Make sure you squeeze your upper back towards the end of the movement and pull the …

Scarecrows – Upper Back Exercise

Main Muscle Worked: Traps, Rear Delts Other Muscles Worked: Biceps Equipment: Cable Machine Mechanics Type:Isolation Well developed rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power …

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Rear Delt Flys – Upper Back/Shoulder Exercise

Main Muscle Worked: Upper Back Other Muscles Worked: traps,biceps Equipment: Dumbbells Mechanics Type:Isolation Well developed rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power the rear …