2.2M
HU3 Exercises To Grow Your Upper Back 🦾
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@hussein.fht
#Upperback Row
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(12)
60.1K
MUSome of you guys wanted some recommendations for Upper Back, so here we go 🙏🏽
Like I said in the video, if you have a chest supported T-Bar row, that’s a great exercise. I just don’t have any decent upper back machine so that’s why I have to set it up like this.
Let me know if you have any questions ⏬
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@muka_fitness
52.9K
JOThe Row for Upper Back
I can’t say this will be for everyone, but the Prime Extreme Row has been a major player in my upper back development
This is what has worked well
Load the top peg ~1.5x the mid peg: Loading the stretch as the greatest hypertrophy potential
Control the eccentric: Eccentrics are too easy to let drop in rows, but this is also very growth promoting and keeps momentum in check
Go into full thoracic flexion and extension (round shoulders over on botteom, chest up at the top): We want full range of motion out out of the traps and thoracic extensors muscles, this will get you thick AF
Take the grip that allows for the elbow to stay stacked with wrist and get the elbow back as far as possible when rowing: again full range of motion and keeping the back biased and not too much bicep
End with Kelso shrugs on work sets: The traps are not reaching a full failure put doing a row ie high RIR. To get a greater growth stimulus take them to failure with shrugging at the end.
Try this out and let me know how big the pump is in your upper back!
Want to learn more on training?
Join our applied hypertrophy course, get the most from every exercise.
Link in bio and story
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@johnjewett3
422.3K
DESize & Shred Training Program
👉🏻 deltabolic.com (link in bio)
Cable Rows: Upper Back vs. Lats
Pulling the v-handle toward your chest on the cable rowcauses your elbows to flare out, emphasizing the upper back, rear delts, and traps. Pulling toward your belly button keeps your elbows tucked, placing more tension on the lats. Both variations work the lats, rear delts, and traps—the difference lies in the emphasis.
#cablerow
@deltabolic
2.5M
ER⚔️ Db bench supported row 🆚 Cable rope bench supported row ⚔️
Who’s the winner 🥇⁉️ While I prefer the rope row, it’s not a 1:1 comparison. Here’s why ⬇️
✅ Let’s break it down
1. Incline DB Bench-Supported Row
🔶Upper back-focused: traps, rhomboids, rear delts
🔶Elbows flare slightly, pulling toward the ribs
🔶Great for thickness and scapular retraction
🔶Ideal for building that “3D” look from behind
🔶Minimal momentum = max tension on upper back
2. Incline Rope Row to Hips (Pullover Bias)
🔷 Lat-dominant: targets mid & lower lats
🔷 Elbows tucked and driven down & back toward hips
🔷 Think “row + pullover” hybrid
🔷 Cable = constant tension, better stretch and squeeze
🔷 Perfect for widening the back and emphasizing the V-taper
The difference?
🔹DB = more upper back thickness
🔸Rope = more lat width
✔️Different elbow paths = different muscle recruitment
➕ Pairing both leads to a complete, aesthetic back
Save & try both variations next pull day to cover all angles.
🎥 @phil_bitar
#BackDay #LatTraining #UpperBack #RowVariations #BodybuildingTips #MuscleScience #TrainingSmart #PullWorkout #FitnessEducation #HypertrophyTraining
@ericjanickifitness
7.1K
DABarbell Row Masterclass: How to Target Upper Back, Lats & Biceps!
⚠️ FIX YOUR BARBELL ROW FORM NOW! ⚠️
The bent-over barbell row is arguably the best mass-builder for the back, but only if you use proper angles and control. This video breaks down the 4 critical form points:
1. Foot & Hand Placement: Use an overhand grip, slightly wider than shoulder-width.
2. Torso Angle (0:04 - 0:08):
❌ Too upright (10°).
✅ THE FIX: Aim for an aggressive 45° torso angle (relative to the ground) to maximize lat stretch and range of motion.
3. Scapular Control (0:10 - 0:13):
❌ Shrugging (Red Outline).
✅ THE FIX: Depress and retract your shoulders *before* you pull to fully engage your lats and mid-back.
4. Elbow Path (0:15 - 0:18):
✅ THE FIX: Keep your elbows tucked in tighter and pull the bar towards your lower abdomen/hips.
Save this video and perfect your form on your next pull day! 🚀
What is your favorite back exercise? Comment below! 👇
#barbellrow #bentoverrow #backworkout #backday #lats #upperback #traps #rowing #gymtips #workouttips #fitnessform #musclebuilding #strengthtraining #bodybuilding #powerlifting #gymhacks #deadlift #rhomboids #bigback #pullday #DAFITNESSADDICT #barbelltraining #formcheck #trainsmart #backgains #reelsinstagram #viralreels #exploremore
@dafitnessaddict
897.9K
AMFULL BACK WORKOUT👇: TAP HERE
1. Single arm cable row - to target the lats
3x12 reps
2. Neutral grip seated row - to target the upperback
3x10 reps
3. Rear delt flyes - to isolate the rear delts
3x15 reps
4. Cable shrugs - to isolate the traps
3x10 reps
Save this workout for later 💪
#backworkout #fitness #gym #fitnesstips #training #uae #dubai #dubaifitness #dubaigym #workout #workoutmotivation #wideback #backday
@ameen.ows
4.7M
JEHow to grow your whole back with just 3 exercises 💪
@jeremyethier
16.9K
BRSeated Cable Rows - Keep your elbows a little high here to activate the upper back more. This is to thicken the traps and teres. PULL WITH YOUR SCAPULA FIRST THEN THE ARMS! It makes the biggest difference!
If you need help developing your physique DM me “Help” for more info on how I can help you 👌🏻
@bradhills
26.8K
ERHelpful Trainer Part 33: Plate-loaded Machine Row (Upper Back Focused) 👌
#tuckericofs #helpfultrainer #fitness #gym #training #workout #gymtips #exercisetips
@erickohthetrainer
26.0K
COSeated Cable Row Know The Difference
Mid Back Focus: Position your upper arm at a 45-degree angle to your torso. This targets your mid back.
Upper Back Focus: Place your upper arm at a 90-degree angle to your torso. This emphasizes your upper back.
Lower Back Focus: Keep your upper arm parallel to your torso. This focuses on your lower back.
[backday, back workout, gym, form, form correction, know the difference]
#fitdad #viral #backworkout #backworkouts #back#lowerback #upperback #midback #form #formcorrection #knowthedifference #virals #explorepage #explorepage✨#explore #gymtime #gymtips #gymrat #gymmotivation #gymlife #fitnessjourney #fitnessmotivation #fitness
@coachsajith
302.1K
FI✅ Upper Back Workout
① Incline Row
② Behind Shrug
③ Inverted Row
④ Reverse Fly
3 sets 12 reps
#fitness
#gym
#exercise
#workout
#workoutroutine
#exercisetips
#fitnesstips
#bodybuilding
#backworkout
@fitnesslabo.official
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Instagram содержит thousands of публикаций под #Upperback Row, создавая одну из самых ярких визуальных экосистем платформы.
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