How To Build A Sexy Upper Backside

There’s more to your “backside” than just your booty…

Sure, you have your glutes, hamstrings, and calves back there, but when was the last time you thought about those muscles on your upper backside?

Your trapezius, rhomboid minor and rhomboid major, latissimus dorsi, and thoracolumbar fascia?

Not in a while, huh?

Strong upper back

See, training your back is an important part building a complete, balanced and sexy physique. Plus, it’ll improve your posture and improve your ability to perform other exercises most effectively, such as the squat, pushups and even planks.

So today, I’m going to lay out the 4 best exercises that you can perform at any gym to build a sexy upper backside.

Let’s get to it!

Wide Grip Lat Pull-Down

Perform 3 sets of 12 repetitions

When you perform this exercise, make sure to squeeze your back muscles on the contraction of the movement. This will ensure that your back muscles are getting a great workout and that you aren’t simply going through the motions of the exercise.

  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  2. Grab the bar with the palms facing forward using a wide grip. For a wide grip, your hands need to be spaced out at a distance wider than shoulder width.
  3. As you have both arms extended above you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should remain stationary and only the arms should move.
  5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  6. Repeat this motion for 12 repetitions.

Wide-Grip Pull Ups

Perform 3 sets until failure

When you perform this exercise, make sure to pull yourself up using your back and bending at your elbows. When you descend, lower your body until your arms are completely extended to ensure that you give your back muscles a great stretch. Note: You can use a pull-up assist machine at your gym to help complete the exercise.

  1. Grab the pull-up bar with the palms facing forward using a wide grip.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  3. Pull your torso up until your chin reaches above the bar, by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.  
  4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  5. Repeat this motion until failure.

Seated Cable Row

Perform 3 sets of 12 repetitions

When you perform this exercise, again, squeeze your back muscles during the contraction. You want to refrain from moving your back while performing this movement, so keep the amount of weight that you use, light enough not to swing during the exercise.

  1. For this exercise you will need access to a low pulley row machine with a V-bar.  Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the V-bar handles. Sit up straight.
  3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should stick out. You should feel a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  4. Keeping your torso stationary, pull the handles back towards your torso while keeping your arms close to it until you touch your abdominals. Breathe out as you perform the movement. Hold the contraction for a second and slowly go back to the original position while breathing in.
  5. Repeat this motion for 12 repetitions.

One-Arm Dumbbell Rows

Perform 3 sets of 12 repetitions

Like all of the other exercises, you’ll want to make sure you squeeze your back muscles during the contraction.

  1. Choose a flat bench and place a dumbbell on each side of it.
  2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step.  
  5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  6. Repeat the movement for 12 repetitions.
  7. Switch sides and repeat again with the other arm.

So there you have it!

The 4 best exercises to build a sexy upper backside.

These exercises will make you stronger, build beautiful, lean muscle mass, and a complete, dazzling physique.

Until next time, keep up the hard work!