What's up, guys?
Jeff Cavaliere, ATHLEANX.COM.
So, if you want to get a bigger upper back, and I'm talking about the area up here in
between your shoulder blades but up on the high side.
Here guys, you're going to have to do one thing first and foremost, and that's start
carrying some heavy things around, or lifting some heavy things.
Farmer's Carries we know are great ways to actually work our upper back, our traps, our
rhomboids.
So are doing Deadlifts.
Obviously one of the best ways to build thickness in your upper back is to start doing heavy
Deadlifts.
But there are 2 ways that you can actually target and train this area directly, and I
want to show them both to you here today.
The first exercise I'm showing you here is a Face Pull, and when I say Face Pull, I mean
pulling right to your face.
See, a lot of guys get this wrong.
They stop about halfway in this range of motion, and they're actually losing the most effective
part of the exercise.
You can see here as I demonstrate that I'm actually pulling the rope here.
From the side I'm pulling the rope straight towards my face.
My hands will leave the center of my face and go out to the sides.
There's 2 advantages to that.
Number 1, it allows me to actually get a greater range of motion as I go through the Pull.
And secondly, it allows me to engage the posterior delts even more as I perform basically a reverse
Fly motion with my upper arms.
Take note as you can see here from the back that by keeping my elbows down and my hands
up, I do have the ability to make my shoulders here externally rotate.
We don't like to have our elbows elevated high and internally rotated at the same time.
We know that's not a good recipe for your shoulders and the health of your shoulders,
but we don't have to worry about that.
Not if we do it this way.
So, if you don't have a rope and you don't have access to a gym, you can still do this
on a Pull Up bar with a regular piece of tubing.
So, no excuses guys.
This is a great exercise that you can start doing to target that upper/mid back.
The second of my 2 favorite exercises is this one right here, and it's called a Trap Raise.
Now, it looks like a front Shoulder Raise, but only from the top portion, and that's
exactly what we want.
We don't want the contribution of the front deltoids if we start from a low position.
So, we position it so that we're starting from parallel to the ground and go all the
way up until our arms are perpendicular.
The advantage here is that we're working the traps and not just the upper traps.
We're getting the lower traps as well because
we need to make sure that as we're getting full elevation of our shoulder that we're
getting the proper rotation of our shoulder blades.
Our lower traps are going to kick in to help that happen by keeping them firmly placed
against your rib cage as you go through this
full rotation movement here of your shoulder blades.
So, as we get towards the very top, that's when our upper traps will kick.
And you'll feel that squeeze no doubt.
So, there you go guys.
there's 2 exercises that you can add to your routine if you're trying to
thicken up and create more 3 dimensional look of that upper back of yours.
And if you're looking for more workouts and more exercises that will help you to target
whatever it is that you're trying to target, then head to ATHLEANX.COM,
and get our ATHLEANX Training System.
Guys, we train like athletes.
We move our bodies the way they're meant to be moved.
And if you need to start moving yours, then get your ass over to ATHLEANX.COM.
Alright guys, I'll be back here again soon.
Make sure you leave your comments and thumb's up below.
And whatever else it is that you want to see, I'll make sure I cover it here in the weeks
ahead.
Alright.
I'll see you guys back here soon.