4 exercises for girls to strengthen the muscles of the upper back

Strengthening the muscles of the back is not only an aesthetic issue. They participate in lifting weights, help to sit and stand upright. Strong back muscles pull your shoulders back, making you appear taller and slimmer. Any work (at home or in the gym) is easier and safer to perform when the load is evenly distributed along the spine, and not only on.

Do the exercises below 2-3 times a week. This will be enough to notice the first results in a couple of months.

1. Row of dumbbells or barbells in an incline

Stand in the starting position: feet shoulder-width apart, back straight, knees slightly bent. Take dumbbells or a barbell in your hands. With your back straight, bend forward 90 degrees, bending slightly at the lower back. Direct your gaze forward. Let your hands hang freely, turn your palms towards your knees.

Bring your shoulder blades together and raise your elbows, pointing them to the sides. Hold this position for a couple of seconds. Return slowly to the starting position.

Perform two sets of 10-12 repetitions with a 1-minute break in between.

Try to lift weights with your back muscles. Maintain the natural arch of the spine, do not slouch. Don't be too heavy.

2. Leaving the arm to the side with an elastic band

Sit on the edge of a chair with your legs wider than your shoulders. Take the elastic band in your hands, wrapping the ends around your palms. Extend your left hand up over your head, lower your right hand to the side by 45 degrees. Both elbows should be slightly bent and the tape taut.

Without changing the position of your left hand, lower your right to the side to the level. Hold for a couple of seconds, then slowly return to the starting position.

Perform 10-12 repetitions with your right hand. Then rest for a minute and repeat the exercise for the left arm.

muscles of the upper back: abduction of the arm to the side

Do not use the force of inertia. Do the exercise as smoothly as possible. Don't slouch.

3. Breeding dumbbells while sitting in an incline

Take light dumbbells. Sit on the edge of a chair with your legs together. Lean forward, letting your arms hang freely along your calf. Bend your elbows slightly, palms facing each other.

Bring your shoulder blades together and raise your arms to the sides until they are parallel to the floor. Hold for a couple of seconds, then slowly return to the starting position.

Perform two sets of 10-12 repetitions with a 1-minute break in between.

Maintain the natural arch of the spine, do not slouch. Don't strain your shoulders. Perform movement using the back muscles.

4. Pulling dumbbells to the chest while standing

Stand in the starting position: feet shoulder-width apart, back straight, knees slightly bent. Take dumbbells, lower your arms, turning your palms back.

Bring your shoulder blades together and lift your elbows across the sides to shoulder level. Hold for a couple of seconds, then slowly return to the starting position.

Perform two sets of 10-12 repetitions with a 1-minute break in between.