Upper Back Exercise
Back Strengthening Exercises Video Series
This upper back exercise doesn't have a specific name.
I call this the
back crunch and lift as that is what you are basically doing.
This simple yet effective exercise works the back, shoulders and neck
This is a strengthening exercise and not a stretch as you are
contracting the back muscles.
You can do this with or without weights. Adding weights will give you
that added resistance to increase the strengthening effect.
It is the contracting, by bringing the shoulder blades together, and
the lifting that is engaging the back, neck and shoulder muscles.
If you are just starting out with back exercises, this is a quick, easy
and not as stressful to the back as some other workouts.
This workout is just one in a series of many back exerices.
To see more videos in this series use the next / previous buttons below
Exercise #5 - Upper Back Exercise
The video and step by step uses dumbbell weights. You can skip the
weights if you don't want the added resistance.
The video is done while standing up, but you can also sit down on a
bench. Just make sure your arms are beside you are not flared out while
- Place a dumbbell weight in each hand. Use 2 - 5 lb weights.
- Holding the weights, place your arms down at your sides.
- Keeping your elbows straight, contract your shoulder blades
together keeping your arms down and upper arms slightly behind you.
- In a slow motion, elevate the shoulders lifting
- Return to starting position.
- Repeat this for several reps. Take a small breather and do
another set or two.
Watch the video below to ensure you are doing the this move correctly.
This video uses a barbell for this exerise.
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view this upper back exercise on youtube
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Benefits of Strength Training
Strength training helps build lean muscle mass which in turns increases
your metabolism. An increase metabolism will help you burn more fat and calories. Find
out what other benefits there are to strength training.
Resistance Band Exercises
Resistance bands are a great piece of equipment to do all sorts of
strengthening exercises. They are inexpensive and easy to travel with so you can always get your
workout in for the day.
If you are just starting out with your workouts, then be sure to check
out these tips to ensure you have the right environment for your