Upper Back (alternating)

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The Upper back (alternating) workout focuses primarily on targeting the upper back muscles using a machine.

The machine is employed to perform exercises such as rows, pull-downs, and flyes, which isolate and strengthen the upper back.

While the workout may also engage secondary muscles, its main emphasis lies on developing a strong and defined upper back.

Sit upright on the upper back machine with your feet flat on the floor and your back against the pad.
Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
Exhale and pull the handles towards your chest, squeezing your shoulder blades together.
Pause for a moment, feeling the contraction in your upper back muscles.
Inhale and slowly return the handles to the starting position, extending your arms fully.
Repeat the movement for the desired number of repetitions.

Adjust the machine’s seat and handles to fit your body properly, ensuring a comfortable and stable position.
Start by retracting your shoulder blades and pulling your elbows back, focusing on engaging your upper back muscles.
Keep your core tight and maintain a neutral spine throughout the exercise to prevent strain on your lower back.
Exhale as you squeeze your shoulder blades together, emphasizing the contraction in your upper back muscles.
Avoid using momentum or excessive weight; instead, focus on controlled movements to maximize the effectiveness of the exercise.
Perform the exercise in a slow and controlled manner, aiming for a full range of motion to fully engage your upper back muscles.