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Upper Back Exercises without MachinesUpper Back Exercises without Machines


Upper Back Exercises without Machines

Standing Reverse Fly

Stand with your feet hip-width apart. Bend forward at the waist until your upper body is parallel to the floor. Extend your arms towards the floor, palms facing each other. Contract your upper back muscles as you raise your arms out to the side until they are parallel to the floor. Lower to the starting position and repeat. This exercise can be done with or without free weights.


From a standing position, bend over and touch the floor. Keep your feet stationary as you walk your hands out in front of you until your body is in a plank position. Hold for 3 seconds, then walk your hands back to the starting position. Try to keep your legs straight as you walk your hands out and back in.


Lie on your stomach and place your hands on the floor just above your rib cage. Slowly push your hands into the floor, and raise your upper body until your elbows are at a 90-degree angle. Your knees should still be touching the floor. Hold for 3 seconds before lowering to the starting position.

Superman with a Press

Lie on your stomach with your hands resting on the floor near your shoulders. Lift your upper body off the floor about 6 inches while keeping your lower body on the ground. Hold for 2 seconds, and then extend your arms in front of you (like Superman). Return your arms to the starting position. Lower the upper body back to the ground.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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