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Thread: Upper Back

  1. #1
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    Upper Back

    What are the best ways for me to work my upper back to build my bench? On my ME day I plan to do a ton of upper back and rear delt work and keep my lat stuff on a separate day. What are some good ones to do? I currently do face-pulls, seated DB cleans, rear delt raises.......
    Any help would be appreciated.

  2. #2
    Moderator Brian Hopper's Avatar
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    I'm a big fan of facepulls and pulldowns high on the chest with elbows up. I feel these hit my upper back the best.
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  3. #3
    GFH Lones Green's Avatar
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    I like rack pulls against bands, one arm dumbbell rows, CSR, seated rows, pulldowns with various grips, face pulls, shrugs, band pull aparts, etc. There is a ton of stuff you can do.
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  4. #4
    THE 800 QUEST NickAus's Avatar
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    Yep mix it up and see what works for you.

    Good luck.
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  5. #5
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Lones Green View Post
    I like rack pulls against bands, one arm dumbbell rows, CSR, seated rows, pulldowns with various grips, face pulls, shrugs, band pull aparts, etc. There is a ton of stuff you can do.
    ^ what he said


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  6. #6
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    rack pulls against bands, one arm dumbbell rows, CSR, seated rows, , shrugs.
    I didn't even think about these, I like these as well to hit my middle/upper back area.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
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  7. #7
    Wolfy!!!!! bigbadwolfe's Avatar
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    Face Pulls!!! I do a ton of them whether it is seated on a lat pulldown, or standing in a cable crossover pulling to face with a tricep pushdown rope. I also started doing shrugs on the Chest Supported Tbar Row. I sink down a little and just shrug the weight up instead of pulling with my lats I pull with my traps and rear delts. I will also do a face pull on these to. And I love our Pec Deck Rear Delt machine.
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