The upper back muscles help support body straightening and improve overall appearance. "Saydatynet" informs you about exercises to strengthen the upper back muscles for women in the following report:
7 effective exercises in strengthening the upper back muscles
Targeting your spine-supporting muscles, can help reduce pain associated with large breasts, or frequent lifting. Here are exercises to strengthen the back muscles for women, choose the one that suits you best and perform the proposed number of repetitions for each of them, then rest for up to two minutes.
Repeat the entire routine once or twice. It is recommended to do stretching exercises, before doing exercises to strengthen the upper back muscles for women, in order to avoid muscle spasms.
1. Lateral lifting
This exercise is useful for strengthening the upper back muscles for women, and is also considered one of the effective exercises in burning back fat as well.
Start standing with your feet hip-width apart, arms reaching the floor, with weights on your thighs. Keep your arms straight and lift the weights in front of you until they are in line with your shoulders. Bend the back to start, taking the weights to the side again to shoulder height. Then, return to the starting point.
Repeat the exercise for 15-20 repetitions.
2. Class exercise
Start standing with your hips pushed back so that the torso is tilted 45 degrees, arms down towards the floor, holding the weights with both hands. Pull both hands up along with the rib cage with a count of one, then lower them down again to start counting to three.
Repeat the exercise for 15-20 repetitions.
3. Body weight
This exercise strengthens the upper back muscles of women. Stand up and bring the feet under the hips, arms bent, fingertips behind the head, keep the elbows wide. Bend at the hips and lower torso towards the floor until the chest is parallel to the mat. Push through the feet, squeeze the glutes, reverse the movement to return to the beginning.
Do four sets of 12 to 15, for example, and rest for a minute.
4. Straight row
Stand with your feet hip-width apart, arms reaching the floor, with weights on your thighs. Pull the elbows wide and slightly higher than the shoulders, so that the hands reach chest height, then return to the starting point.
Repeat the exercise for 15-20 repetitions.
5. One-arm bending exercise
Start with a space between the thighs, the weight is in the right hand. Bend over, keeping the head in line with the body. Pull the right elbow back until the right wrist is near the ribs. Then back to start.
Do 15 to 20 repetitions on each side.
6. Reverse flight
The benefits of this exercise are not only to strengthen the back muscles, but also help to get rid of back pain as well. Hold dumbbells and stand with your feet hip-width apart, knees bent. Push your hips back and bend forward at an angle of 45 degrees, letting the arms hang straight. Lift both arms to the sides and press the shoulder blades together. Then return to the starting point.
Repeat the exercise for 15-20 repetitions.
7. Lifting the back thigh with one arm
Hold a dumbbell with your left hand and bend forward at the hips, place your right hand on the thigh for stability. Let the dumbbell hang straight down from the shoulder, palms facing forward. Without moving the torso, raise your arm straight back until you reach a few inches above your body. Pause, then slowly return to the beginning.
Do 15 to 20 reps on each side.