T-Pulls with Resistance Band

T-Pulls with Resistance Band

T-pulls are a great way to target the muscles of the upper back, including the rhomboids and the trapezius muscles, as well as the rear delts. The band adds challenge to this move by creating tension throughout each phase of the exercise. The key to this move is to keep the shoulders down and away from the ears as you focus on squeezing the shoulder blades together. You also want to sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with an underhand grip, so the palms face up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades to open the arms out to the sides, keeping the shoulders away from the ears and concentrating on the upper back and rear shoulders.
5. Bring the arms to torso level and return to start, repeating for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.
8. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_5.htm

Horizontal Rows

The horizontal row is a twist on the traditional dumbbell row, taking the arm perpendicular to the body to target the upper back muscles. This move is perfect for focusing attention on the posture muscles and challenging the back muscles in a different way.

1. Prop the left foot on a step or platform, placing the left hand on the left thigh to support the back.
2. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room.
3. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body.
4. Imagine bringing the weight towards your armpit as you squeeze the shoulder blades.
5. Lower the weight and repeat for 1-3 sets of 8-16 reps.

Form Tips

• This is not a regular dumbbell row so, at the top of the movement, your elbow is perpendicular to the body.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_4.htm

Rear Fly

The reverse fly is a great way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders. Because you're bent over, you'll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well - you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso.

1. Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees.
2. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
6. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_3.htm