you’ve got the option to work toward that upside-down triangle shape that bodybuilders have made famous.
So how do you work your upper back?
For example, thehamstringsare a group made of three specific muscles.
Today, Ill focus on the muscles we didnt cover in those other two articles.
So no trapezius or multifidus for us today.
They are anchored to your spine and pelvis, and their job is to pull on your upper arm.
If youre pulling your elbows down and backtoward your hipsyoure using your lats to do it.
If youre looking for a v-taper shape, lats are a big part of what gives that visual.
(I remember being weirded out by that: I need toadd mass?)
Sure, it’s possible for you to do dumbbell rows with lighter weights and strict form.
If you have access to big ol dumbbells, give them a try.
If you cant do full pullups,bench or jackknife pullupsstill count.
And if pullups are too easy, do them weighted.
When I say pullups, by the way, Im really talking about the pullup family.
Chinups (with your palms facing you) are part of the family.
Wide grip pullups, neutral grip, hanging handle pullups, and moretheyre all welcome.
Your rhomboids, lower traps, and rear delts will get some love from band pullaparts.
Then pull the band apart with straight arms, so that the middle of the band contacts your chest.
The best thing about this exercise is that it’s possible for you to do it anywhere.
