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back upper body exercises

by Penny Alba



Arguably the most comprehensive posterior chain exercise of all time, the deadlift movement pattern trains the hamstrings and glutes to an incredibly high degree. They will also help strengthen your shoulders, upper back and core (which extends around your torso).

How are the posterior muscles exercised?

exercises to activate your subsequent Chain
bridges. Lie on your back with your feet flat on the floor and push your hips up. .
Pushes. Stand straight with your feet hip-width apart. .
Romanian deadlift. Start by standing with your feet hip-width apart, holding a barbell or dumbbells in front of you. .
Supermen. .

Which exercises target the posterior chain?

Jumping, running, and all basic gymnastics lifts require posterior chain action. Squats, deadlifts, lunges, and their many variations naturally use core and lower body muscles, but classic upper body lifts like rows, presses, and pull-ups also require core muscles. back.

How can I improve my posterior strength?

Best Exercises to Build Posterior Chain Strength
Romanian DeadliftsA Romanian deadlift is like a normal deadlift, except you start to stand up. .
Kettlebell Swings – When performed correctly, kettlebell swings train your body to generate a lot of power in your lower body.

What are the posterior muscles?

To delete. The posterior chain muscles live in the back of your body and include the glutes, hamstrings, calves, spine erectors, lats, and posterior shoulder muscles.

What are exercises that work the back of your body?

Best Posterior Chain Exercises
Pendlay Row.
Rack Pull.
Cable Pull Through.
Barbell Overhead Carry.
Barbell Bent-Over Row.
Hip Thrust.
Kettlebell Swing.
Glute-Ham Raise.
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How do I target my back shoulders?

Bend your right elbow, pulling it up and back so your arm is roughly in line with your lower chest. Squeeze your shoulder blades together at the top of the movement. Lose weight with control. Repeat on one side for 0- reps before switching to the other arm.

Are deadlifts enough for the posterior chain?

While the deadlift certainly recruits muscles in the posterior chain, that doesn’t make it an ideal exercise to do. In fact, it can be argued that the deadlift is very inefficient and mechanically inconsiderate compared to the posterior chain.

What if you have a weak posterior chain?

The main function of the upper body posterior chain muscles is to pull and extend the torso and arms. If these muscles are weak, back problems can occur, including pain and discomfort, fatigue, and a rounded back.


Front Squat

Yes, they tend to emphasize the quads, but since you have to hold a vertical load in front of your body, they also put a lot of pressure on your back. This extra demand makes them excellent for posterior chain development.

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