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Upper Back Posture Exercises

(continued)

Strengthening Upper Back Exercises continued...

ROWS

Bent-over Dumbbell Row strengthens upper back, mid back and core.

Hold a pair of dumbbells, palms facing body.
Stand with neutral posture (retain slight natural arch in lower back), feet shoulder-width apart, knees slightly bent.
Keeping back firm, lean forward from hips (hips traveling backward) until torso is at a 45 degree angle or parallel with floor (or in-between).
Keep shoulder blades down and back.
Let arms hang down from shoulders - do not let shoulders drop forward.
Do not lock elbows (keep a slight bend in the elbows)
Slowly bring dumbbells up to torso, keeping upper arm close to body, squeezing the shoulder blades together. Repeat 10-12 times.

If the bent-over row causes lower back pain, try another version such as the bent-over one-arm dumbbell row, the one-arm dumbbell row using a bench, or the seated row using an elastic band (shown below).

dumbbell row - start - torso parallel to floordumbbell row - torso parallel to floor
 
Dumbbell Row - torso almost parallel to floor
dumbbell row - torso at 45 degree angle startdumbbell row - torso 45 degree angle
 
Dumbbell Row - torso at about 45 degree angle

One Arm Dumbbell Row

Stand, hold dumbbell in right hand. Place left foot forward and right foot back. The back leg can be slightly bent or almost straight. Keep back neutral, bend from hips, bringing torso to about a 45 degree angle. Left arm can be placed on left thigh for support or can be placed on bench or chair. Keep the right shoulder back and down, let dumbbell hang towards floor, without locking elbow. Slowly bring dumbbell up to side of body. Pause, then slowly lower dumbbell. Repeat 10-12 times. Switch sides and repeat.

onearmdumbbellrowstartone arm dumbbell row
 
One Arm Dumbbell Row

One-arm Dumbbell Row using Bench

To reduce strain on lower back, do the dumbbell row using a bench for support. Place left hand and knee up on bench. Keep right leg on floor with a slight bend in the knee. Torso will be nearly parallel with bench. Keep spine neutral. Let right arm hang down from shoulder, holding dumbbell with palm facing body. Keep a slight bend in the elbow. Pull dumbbell up to torso, keeping upper arm close to body.

Seated Row with Elastic Band

Sit up straight on floor, legs extended in front of you, knees slightly bent.
Loop elastic band around feet and hold each end of elastic band in each hand, palms facing each other.
Keep shoulders down away from ears. Start with arms extended in front of you, elbows slightly bent.
Tighten abs. Pull back on bands, bending elbows and keeping arms close to body until elbows are just past torso. Pause for a second and return arms to start.
Do 10 - 12 repetitions.

seataed row with band starting positionseated row - with exercise band
 
Seated Row with Exercise Band
Upper back posture exercises continued...