What you can't see in the mirror: Upper Back
[vc_row][vc_column][vc_column_text]One of the most satisfying things of changing our lifestyle and working in the gym is that changes what we see in the mirror. When we see the changes our hard work is making, it makes the time in the gym and on our nutrition so worth it. But there are parts of our body that we can’t see when we look in the mirror, and they are just as important as what we can see in the mirror. Over the next few weeks I’m going to talk about the things we don’t see in the mirror, and how we can work them.
Today let’s chat about our upper back. It’s great to think that we’ve worked it because we’ve been doing pull ups or face-pulls. And there are a lot of things that will work our upper back as well as another area. But we do also need to isolate it and strengthen it independently as well.
Three major moves are going to help us isolate your upper back, and can be done in the gym or at home. Row, pull downs, and face-pulls are the most effective way to isolate your upper back.
Lat pull downs either one arm or both are going to help us focus on strengthening your upper back. Using a cable machine at the gym, or resistance bands at home, you can work lat pulldowns.
Rows are another great way to focus on the upper back. The T bar Row machine is a great place to spend some time. I talked about it a bit ago, check it out here. Seated cable rows or bent over rows with free weights are both great ways too.
And one of my very favorites are face-pulls. These can be done in the gym with a freedom trainer and rope or at home with a resistance band and door jam. Face-pulls target your traps and rear delts which when toned, gives your upper back an amazing look!
The biggest thing to remember is that you need to have proper posture whenever you’re working upper back. Roll your shoulders back a few times, be sure you’re not sinking into your shoulders, or letting your ribs sag. And really focus on pulling your shoulder blades together and holding it there for a moment before release. Your upper back is the anchor for any movement you’re doing with your arms or upper body. You can add strength and stability to your body as a whole by strengthening your upper back. Don’t forget about it just because you can’t see it in the mirror.