For thousands of years, humans have hunched over to light fires, care for our children and harvest plants. But the modern version of this position — curving forward from focus […] ...

Whether you sit all day or a tough workout has left you stiff and sore, regularly stretching the upper ... back. Hold for 2-4 breaths and then release. Standing or sitting, reach your hands behind ...

Classic Physique bodybuilder Wesley Vissers broke down his top three exercises to improve back thickness, width, and v-taper.

While some classic back-builders use barbells (heavy rows and deadlifts), machines (lat pulldowns and machine rows), and even your bodyweight (pull-ups and inverted rows), you'll find a wide range of ...

Why: Not just everyone’s go-to core exercise, the plank is an excellent exercise to smoke your upper body, particularly the shoulders, as well as your arms, back and chest.

5. Bent-over rows This exercise develops the upper and mid-back, rear shoulders, and biceps. It's vital for posture correction and pulling strength.

Hoisting your body weight up to a bar is one of the best (and most functional) exercises you can do for your back upper. Gym bros like to debate the benefits of various grip options, but Carlson ...

This improves the rotation of the thoracic spine in the upper and middle back, which we can lose as we get lazy in our daily movements and turn our whole body to, say, reach for an object or look ...

Your upper and middle back area runs from the base of your neck to the bottom of your rib cage. Many issues can cause pain in this area, such as overuse, poor posture, or a pinched nerve. In most ...

The exercise emphasizes controlled movement patterns while maintaining optimal spinal positioning, creating a comprehensive upper body strengthening effect. 4.

The bird dog helps strengthen your back, especially the erector spinae, while also working your shoulders and upper back. It’s all about slow, controlled movement to really engage the muscles.

You can repeat this 10 to 15 times. Pushups This classic exercise works your upper body, including your shoulders, triceps (muscles on the back of your upper arm), and pectoral (chest) muscles.