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Upper Back Exercises Videos
Gary F. Zeolla
This page links to all videos
for upper back exercises available on Fitness for One and All. These
videos show the proper form and set-up for these exercises. The videos were taken during various workouts by
The shorthand is date
(month/day/year), followed by pounds/ reps.
2007 - 2008
Pulldowns (wide grip) - 5/18/07, 90/10. My new homemade lat. pulldown
For a picture of how this pulldown is set up,
Rows (underhand grip) - 6/1/07, 50s/4. A very difficult but effective
upper back exercise.
Rows (elbows out) - 6/11/07, 62/4. Of course, the exercise is repeated
with the other arm.
Pulldowns ("V" grip) - 6/15/07, 95/8.
Bar Rows - 7/20/07, 95/6. I probably should keep my head up so that
my back doesn't round so much.
- Lat. Pulldown (underhand grip)
- 12/6/07, 100/10. With my homemade lat. pulldown, the weights do tend to
swing some, but I'm managing.
- Barbell Rows
- 12/10/07, 105/5.
- 1/28/08, 165/8. Shrugs are one of two exercise I recommend using wrist
straps on (the other is rack pulls). You can see me wrapping them around the
bar at the start of the video. If you don't have a pair, an inexpensive pair
with free shipping is available from
Shrugs Close Up - 1/28/089, 175/8. I took this second video close up of
my shoulders. I wanted to show that when you do shrugs, you’re supposed to
actually shrug your shoulders! I say this as all too often, I’ve seen guys
at gyms pile on hundreds of pounds on the bar, and then barely shrug their
shoulders. That would always upset me as that is how bars would get bent at
- Chin-ups Video 1
- 5/25/08, 10/7. I wasn’t going to bother taking a video of chins-ups since
I assume most people know how to do chin-ups. But I mainly wanted to show
the use of a dip belt to add weight. If you need a dip belt, I got mine at
And note, I’m swinging my legs too much forward, but I just cannot seem to
Video 2 - 5/25/08, 15/5. You’ll note that I am off center in my power
rack. This is because if I used the middle I’d hit my head on a rafter! I
didn’t think of this when I set things up. And now that I have the power
rack bolted to the platform, I’m not about to move it. But it does mean I am
gripping the chin bar on the smooth part rather than where there is
knurling. But that just gives my forearms more work.
2015 - 2017
- 4/12/15, 7.5/5. Note: I use the term "pull-ups" when the hands are in an
overhand position (palms facing outward) and "chin-ups" when the hands are
in an underhand position (palms facing inward).
- Curl Bar
Rows - 4/15/15, 102/4.
- V-Grip Chin-ups
- 4/19/15, 6.25/4.
Dumbbell Rows (elbows out)
- 4/22/15, 60/4.
- 6/7/15, 85/4.
Dip Bar Pull-ups - 6-10-15, 5/4.
You can see in this video how I am pulling to the left.
That is due to my right shoulder still being weaker than the left due to my
bicycle accident 16 year ago.
(elbows in) - 6/14/15, 60/4.
- 6/17/15, 7.5/4.
- 8/31/15, 2.5/4.
(elbows out) - 9/3/15, 65/4.
Curl Bar Rows
- 9/10/15, 100/4.
Presses and Pull-ups - 10/7/15, 87/4, 7.5/4.
Rows - 10/26/15, 110/3.
Dip Bar Pull-ups
- 12/6/15, 5/4.
DB Rows (elbows in)
- 12/9/15, 65/4.
- 12/17/15, 95/4.
(elbows in) - 12/24/15,
67/4 (new foot stance).
3/13/16, 2.5/5, 5/3.
(elbows out) - 3/16/16,
Rows - 3/23/16,
Underhand Rows –
Underhand Dumbbell Rows (set 2) - 6/12/16,
Underhand Dumbbell Rows (set 3)
- 6/12/16, 57/3.
Grip Curl Bar Rows: 3/22/17,
Grip Super Curl Bar Rows:
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