Strengthening exercises such as bent-over row and reverse row, performed in 20-repetition sets, can build the muscles in your upper back and neck. Learn a routine recommended by a professional trainer in this free video on strengthening exercises.
Hi, I'm CarolAnn with cyberworkouts.com, and today we're going to demonstrate some strengthening exercises for your upper back and neck. The first exercise you can perform involves a band, an exercise band. And so, you simply just take the band and wrap it around the pole. Then, as you're pulling the band, really squeeze those upper back muscles together. You want to keep your abdominal muscles in, exhale as you pull the band, inhale as you release the band. And you can perform this exercise for about 20 reps, three sets and that's really going to strengthen the upper back muscles, really help your posture and open up the chest. Now, once you're finish with that, you can just release it from the pole. And then, the next exercise involves the barbell. So, we're going to do a bent-over row, working the upper back muscles. Your feet are hip-width apart, and lean over at your hips. You want to keep your head, neck and spine in alignment and you're going to draw that bar right up to your belly button, and squeeze those shoulder blades together. Now, if I were to come to the side, you can see my back muscles really contracting, pulling that bar right up to my belly button. And make sure you exhale as you lift, inhale as you lower. And perform about 20 reps, three sets and release that bar down and gently stand up. The next exercise involves the dumbbells and we have a reverse row. So, this time, your palms are up, chest is leaning over, pull the dumbbells right to that belly button. Exhale as you lift, inhale as you lower; about twenty reps, three sets. And again, keep your back nice and flat, keep that chest out, shoulder blades pulling back, exhale, inhale as you lower, "Whew", "Whew"; 20 reps, three sets. And those are some great exercises that you can perform to strengthen your upper back and neck muscles. I'm CarolAnn with cyberworkouts.com.