Upper back and rear shoulder training is important to that V-Taper physique, good posture + injury prevention, healthy shoulders, and much more. Effective and challenging upper back and rear deltoid workouts are sometimes a little challenging to do with minimal equipment. You'll need plenty of dumbbells or barbells, cables or resistance bands, and a door frame pullup bar most likely. Sometimes when you want to train heavy or just pump some variety into your workouts, a basic gym or affordable health club is the way to go. Here is an outline of the upper back and rear delt workout that I've been doing on a weekly basis at my local gym.
Version 2 of this gym Upper Back Workout will be posted next week!
Also keep in mind that I do deadlifts at the gym with my leg workouts and not upper back workouts like some others.
x = 1 Set Of 12-15 Reps Of The Exercise
Warmup:
1x Lat Pulldown Machine Light Weight
1x Cable Straight Arm Pulldowns Light Weight
1x Cable Reverse Flies Light Weight
1x Light Chest Press Machine
Main Workout:
4x Lat Pulldown Machine
4x Plate-Loading Row Machine
4x Reverse Cable Flyes
4x Cable Straight Arm Pulldowns
4x Cable External Rotations
Burnout:
1x Plank Hold 30-60+ Seconds
Do this upper back and rear deltoid workout once a week (or twice on occasion) for 4-8 weeks before making any significant modifications. Now time to blitzkrieg that big back and rock those rear delts! Just make sure to stay healthy and don't lift too heavy!
Interested in more articles about free frugal workouts?
Read My Posts:
- Free Gym Chest & Shoulder Workout Routine
- How Yoga Can Help Complement Your Workout Regimen
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