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High-Definition Upper Back Exercise

one-arm-row

There was a day and age when defined upperback muscles were only expected or desirable within the male, sports jock set. But these days, a cut upper back is a physical feature sought after by many women as well. If anything, women have an even greater incentive to tone this area; tank tops and open-backed summer outfits are practically ideal for showing off the upper back. Here’s a great exercise that’ll help get your upper back into a shape worthy of display. Plus it’ll help improve your posture in the process.

One-Arm Rows

To do this exercise, you’ll need a single dumbbell and a single chair. The dumbbell is for lifting, and the chair is for bracing.

Begin standing with the dumbbell in your right hand. Bend at the waist and place your left hand flat on the seat of the chair. Let the weight hang in your right hand.

Your legs, back should be straight – engage your hamstrings and quads to make sure that they stay this way.

Now focusing on your upper back, lift your right arm, bending at the elbow and allowing your upper arm to open a bit away from your rib cage.

Lift your arm until the dumbbell is almost at rib level.

Hold with your muscles contracted in this position for one breath, then slowly lower the weight back down to its starting position.

Do ten reps on the right side and then switch to the left.

Be sure not to tense your neck while doing this exercise – you should feel a burn more in your upper back than in your trapezius if you’re doing it correctly. If you’re straining, dial down the amount of weight that you’re using.

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