Back Training, Part 2, Upper Back Training.
Build a thicker, stronger upper back by focusing on its primary function: scapular retraction.
🎥 Video • 2 min
📖 Read • 2 min
1. Scapular Retraction — Upper Back
To effectively train the upper back, use a rowing movement with the elbows flared.
A chest-supported row with the elbows flared is an excellent option. Other alternatives include a T-bar row or a Kelso shrug.
For a chest-supported row:
Set the chest pad at a comfortable height so you can pull without restriction.
Keep your elbows flared as you pull.
Keep your wrists and elbows stacked to help maintain the correct arm path.
Think about bringing your shoulder blades together as you pull.
Keep your chest against the pad rather than using your bodyweight to move the resistance.
A barbell row can be less suitable for this purpose because it provides less stability, potentially making it harder to focus on the upper-back movement.
2. Rear Delts
Your rear delts are involved in upper-back rowing movements, so a separate isolation exercise isn’t necessarily required.
However, if you want additional rear-delt work, use a rear-delt fly variation, either unilaterally or with both arms simultaneously.
A Kelso shrug should not be considered a rear-delt isolation exercise, as its arm path doesn’t effectively train the rear delts through their primary function. If additional rear-delt work is needed, use a dedicated rear-delt fly instead.
Do You Need Shrugs?
A common misconception is that you need a vertical movement, such as a shrug, to fully train the upper back.
You don’t.
Shrugs primarily train scapular elevation, whereas the main function we’re targeting here is scapular retraction. Therefore, a shrug isn’t necessary for effectively training the upper back and wouldn’t need to be programmed specifically for this purpose.
The upper back is responsible for much of the thickness and density of your back. Its primary function is scapular retraction — bringing the shoulder blades together.
Key Takeaways
Primary function: Scapular retraction.
Best approach: A stable row with the elbows flared.
Chest-supported rows are an excellent choice.
Keep your wrists and elbows stacked and think about bringing your shoulder blades together.
Rear-delt isolation isn’t essential if you’re already getting sufficient work from your rowing.
If extra rear-delt work is desired, use a rear-delt fly.
Shrugs aren’t necessary for upper-back development because they train scapular elevation rather than retraction.
1 upper-back movement is enough to effectively train this function.
If needed, add 1 rear-delt isolation movement.
Train these 2–3 times per week, using 2–3 sets.
✓ Upper Back Training
Next lesson → Shoulder Training