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1. The back in general is a highly coveted part of a
bodybuilder's anatomy. Even if you are not aiming to
compete professionally, developing your upper back will
often result in hugely pleasing aesthetic results.

2. The best way to attack the upper back muscles is with
compound exercises. Bear in mind that most back
exercises are also especially demanding on your arms -
mainly the biceps. Many people prefer to train the upper
back and the biceps simultaneously. If you prefer to do
so, I recommend leaving bicep exercises till the very end
as you want your arms fresh for the back workouts.

3. 1. Seated Cable Row - This is the premier upper back
exercise. It attacks virtually ALL the upper back muscles
and additionally, you are able to focus on different muscle
groups by modifying the bar you use and also the angle
with which you pull. A wider grip on a straight bar pulled
higher will work on the rear deltoids, teres and rhomboids
while a close grip V-bar is harder on the latissimus dorsi
muscles.

4. 2. T-Bar Row - This is another old school back exercise
credited with building Arnold's crazy trapezius and
latissimus dorsi muscles. It's an extremely effective upper
back workout that has been used for several decades to
build some of the most coveted backs we have ever
witnessed. You really can't go wrong with the T-bar row
and I simply cannot recommend it highly enough. Always
remember to squeeze the shoulder blade. It's great for the
rhomboids.

5. 3. Pull Ups - Wide grip pull ups are especially efficient at
building a great looking upper back. Your delts, traps and
latissimus dorsi muscles all receive a good workout from
the pull up. This is another versatile exercise that you can
modify by using different grips to target different parts of
your upper back.

6. 4. Dumbbell Row - A normally tricky exercise to do
properly, the dumbbell row can reap amazing results if
done right. I cannot emphasize the importance of
squeezing and stretching your muscles whenever you are
working on them.

7. 5. Pull downs - This is an especially great exercise for
overall back development. I have to admit that I generally
prefer pull ups to pulldowns but the pulldown machine
allows for a stretch on the lats that pull ups cannot deliver.
You can also work with a lot more resistance on the
pulldowns which further fortifies your strength and
triggers much more muscular development.

8. 6. Shrugs - Shrugs are primarily a trapezius exercise. The
trick with shrugs is.. wait for it... the squeeze! A lot of
people just shrug flippantly and go through the motions.
The idea is to shrug and hold the squeeze for a second and
then release. After that you should feel a more substantial
workout. This will make your trapezius muscles 'pop' and
give you that imposing American footballer/rugby player
look.

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