What exercises work upper back?

How do I perform upper back exercises safely?

• Head rolls: Sit in a chair or stand.
• Scapular squeeze: Sit or stand with your arms at your sides.
• Pectoralis stretch: Stand in a doorway.
• Cat and camel exercise: Place your hands and knees on the floor.
• Bird dog: Place your hands and knees on the floor.

What are the 5 best upper body exercises?

5 Upper Body Strength Exercises

• Chest Press: Use free weights on a bench.
• Biceps Curls and Hammer Curls: Stand facing a mirror.
• Triceps Kickbacks and Overhead Extensions: Use weight bench and put one leg on it.
• Assisted Pull-Ups and Dips: Use the machine in the weight room.

What back exercises are good for beginners?

17 Back Exercises Every Woman Should Add To Her Workout ASAP Upright Row. How to: Start standing with feet hip-width apart, arms reaching toward floor, with hands holding weights against thighs and palms facing body. Reverse Fly. How to: Grab a pair of dumbbells and stand with feet hip-width apart and knees bent. Eccentric Bent Over Row. Bird Dog. Single-Arm Bent-Over Row. Single-Arm Rear Delt Raise. Bent Over Row.

What are some good exercises to strengthen my back?

Simple kinesthetics such as squats, leg lifts and crunches are good for your back. Push ups are another simple exercise which you can use to increase the strength of your back. When working on strengthening your back it is important that you do as many exercises as possible.

What is the best exercise for back muscles?

Aerobic exercise can get blood flowing to your back muscles, which can really help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches.

What is the best stretching routine for lower back?

The spinal movement is one of the many really good stretches for lower back pain and it helps to improve lower back posture. Here is how to do the stretch: Begin by sitting tall and extend both legs in front of you. Bend the right knee and cross it over the left thigh. Place your left elbow outside of your right knee.