Upper back to the fore

You engage your upper back muscles whenever you pull a weight toward you. But a common mistake is contorting your neck and shoulders as you lift weights. Focus on tensing only the muscles in your upper back and keep your shoulders down and relaxed as you lift.

1. Lie facedown on an inclined bench. Your feet should be touching the floor with your knees straight. Holding a dumbbell in each hand, reach your arms down, off the sides of the bench, palms facing in.

2. While exhaling, squeeze your shoulder blades together and bend your elbows behind your body. Your hands will move toward your waist. Try to keep your shoulders relaxed, down and away from your ears. Keep your chin low. Focus on working the muscles in your upper back without creating undue tension in your neck as you tilt your elbows upward.

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Karen Voight

Karen Voight can be reached by e-mail at kvoightla@aol.com.