Niagara Gazette — Row variations are nearly endless, but some of my personal recommendations to target the upper back are the one-armed dumbbell row, the horizontal pullup — TRX or Smith Machine — the hammer strength low row and the Pendlay row. Lighter, weighted work such as scapular retraction pullups or rows, reverse pec-deck flyes and face-pulls can also be included to further strengthen and stabilize the upper back.
In addition to a healthy diet of heavy iron, some daily postural maintenance work is also a good idea. High-volume band pull-aparts can be done every day — 100 each day is a good idea for most people — as can banded internal and external rotations.
If you have any questions, please see a certified trainer.
Jack Lazarus is a certified personal trainer for Chrisfit of Niagara Falls and Lewiston.