Most lifters know the importance upper-back strength plays when it comes to the “Big 3” lifts — bench press, squat, and deadlift — and for keeping the shoulders healthy. But those who just train chest and biceps don’t fully grasp the importance of the upper back until their shoulders hurt. It’s a case of out of sight, out of mind. When it comes to bench press, squat, and deadlift gains, watch your back.
A well-developed and strong upper back gives you a broad set of shoulders, helps with your squat, bench, and deadlift, and will help keep your shoulders healthy. Here we’ll go into the muscles that make up the region, their importance in the big 3, five upper back exercises, and a workout to build it.
UPPER-BACK MUSCLES AND FUNCTIONS
Rhomboids: They originate from the cervical (neck) vertebra and run diagonally down and attach to the inside of the scapula. They’re functions include scapula adduction (coming together), scapula inward rotation (when you’re bringing your arm down from a lateral raise), and scapula elevation (shrugs).
Trapezius: This is a large, flat, triangular, superficial muscle on each side of the upper back. It originates from the cervical spine and all 12 of the thoracic vertebrae. Its main functions are Scapula adduction, elevation, depression (lower fibers), and Scapula outward rotation (overhead pressing).
THE UPPER-BACK MUSCLES AND THE BIG 3
Although the upper back isn’t directly trained with the Big 3 like with rows but they still play a huge role in the setup and performance of these lifts.
The contraction of the upper-back muscles plays an important role in keeping a neutral spine while doing the squat and deadlift. The tightness of the muscles keeps the bar close to you when pulling from the floor, which is essential for lower-back health and a stronger deadlift.
During the squat, the upper-back muscle provides a place for the bar to sit without the need for a pad. Plus, keeping the muscles tight prevents you from leaning too far forward in the squat and turning it into more of a good morning.
For bench pressing, the upper-back muscle provides a solid foundation to press from. By keeping the region engaged, it supports and controls the bar path, allowing for good technique.
5 UPPER-BACK EXERCISES FOR SIZE AND STRENGTH
Single-arm Landmine Row
Single-arm landmine row will help reduce joint stress while maximizing shoulder tension and stabilization because of the gripping strength required to hold the fat end of the barbell. The landmine setup allows you to row from different positions which is great for hitting the upper back from different angles.
Muscles trained: Forearms, biceps, upper back, and lats.
How it helps: The single-arm landmine row can be done from different positions which is great for hitting your upper back from a variety of angles for total upper back development.
When to do it: Perform this exercise in place of dumbbell rows as part of your accessory routine. Doing three to four sets of between eight to 15 reps on both sides will help add upper back size and strength.
Unilateral Dead-stop Row
Unilateral dumbbell rows like the dead-stop row are great for strengthening imbalances between sides. Plus, you’ll get some extra core work because you have three points of contact. With this variation, you’ll go through a larger ROM for more muscle-building potential. And because of the pause to rest your grip, you’ll be able to go harder and heavier.
Muscles trained: Forearms, biceps, posterior deltoid, upper back, and lats
How it helps: The pause on the floor gives your joints a quick break and allows you to use a heavier weight than your usual dumbbell row. More weight gives you more strength and hypertrophy potential. Stopping takes away the stretch reflex of the muscle, so your muscles work harder on the concentric part of the lift too.
When to do it: Perform this as part of your accessory routine on upper or lower body days. Three to four sets of between eight to 15 reps will give your upper back all it can handle.
Upper Back Workout Program
This is a full-body program focusing on the upper back. Alternate between the Workout A and Workout B three to four times per week for four to six weeks. Start at the lower end of the rep range and work your way to the higher end and then go up in weight and go back down in reps.
Reps, sets, and exercises (minus the upper back ones) are adjustable to your goals.
Workout A
1A. Barbell Squat Variation: 4 to 6 reps
Repeat for three to five sets of each
2A. Barbell bent-over row: 6 to 8 reps
2B. Dumbbell Bench Press Variation: 8 to 12 reps
Repeat for three to four sets of each
3A. Hip Thrust Variation: 12 to 15 reps
Repeat for two to three sets of each
Workout B
1A. Deadlift or Bench Press variation: 4 to 6 reps
1B. Hip or Shoulder Mobility drill
Repeat for three to five sets of each
2A. Goblet Split Squat Variation: 8 to 15 reps per leg
2B. Unilateral Deadstop Row or Landmine Row: eight to 15 reps per side
Repeat for three to four sets of each
3A. Overhead Triceps Variation: 12 to 20 reps
Two to three sets of each
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