Fitness Training Exercises

Strength Training - Upper Back
Upper Back Machine - Also called Seated Rowing Machine

Equipment Required:

Upper back machine
(Follow manufacturer's instructions for use of machine.)

Starting Position:

Select appropriate resistance.
Sit facing the machine.
Adjust the seat position so that extended arms will be parallel to the floor.
Hold horizontal handles, palms facing down.
Rest the chest against the chest pad.

Actions To Execute Exercise:

Keeping the back straight, pull the elbows back until the handles are next to the waist (squeeze the shoulder blades together, while pulling backward.)
Pause; slowly return to starting position.
Repeat.

Breathing Technique

Exhale while pulling back; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back, shoulders and front of the upper arms (latissimus dorsi, rhomboids, deltoids, biceps)

Variations On This Exercise

Vary the grip positions for overall muscular development or according to comfort.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Maintain an upright posture.
Keep wrists straight.
Avoid using hip flexors to assist in movement.