Upper Back Machine
About
The upper back machine targets your upper back, traps, and muscles around your shoulder blades. It helps improve shoulder stability and posture.
How to Upper Back Machine
Starting Position
1. Sit on the machine seat and lean your body against the back or chest pad (depending on the type of equipment).
2. Grasp the handles with both hands and position your arms near shoulder height.
3. Keep your feet firmly on the floor and prepare to stabilize your body.
Proper Form
1. Pull the handle back towards your body or to the side while drawing your elbows back.
2. Squeeze your shoulder blades together and strongly contract your upper back.
3. Relax your neck and be careful not to raise your shoulders towards your ears.
4. Slowly return the handle to the starting position and repeat the movement.
Breathing Technique
Exhale when pulling the handle back, and inhale when returning to the starting position.
Precautions
1. Do not pull with just your arms using excessive weight; focus on the contraction sensation in your upper back.
2. Keep your chest open and shoulders pulled back to prevent your shoulders from rounding forward.
3. Do not bounce the movement quickly; perform it at a smooth and controlled pace.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Upper Back Machine Community
Join the Community →
Get Personalized Plans
and More detailed guidance with Planfit
