Workouts

Target Your Upper-Middle Back Muscles

Find out which exercises will further develop your back.

woman lifting weights

Q: How can I best target my upper-middle back? I don't feel like I'm getting the development that I want? - Erica B., Seattle, WA

A: "Do some basic pullups," says Chantha Thach, a personal trainer with Crunch Tribeca in New York City. "The key is to contract and squeeze your shoulder blades together at the top of the move." In addition, narrow-grip pulldowns, cable rows, and single-arm dumbbell rows also help target the upper back. Finally, remember to exercise your mental muscle. "It's important to make that mind-body connection when you are working out," says Thach. "Concentrate on the muscles being engaged and make sure you're fully contracting them with every rep."

SEE ALSO >>> Master Your Mid-Back Construction

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