A great way to include your upper back program in with your workout is to do it along side your biceps routine. The reason for this is because many of the exercises you perform will work both of the muscles simultaneously therefore pairing them together makes the most sense.
The first and most important exercise to include in your upper back program is bent over rows. This exercise is specifically going to target the muscles around the shoulder blades. When performing it make sure that you are keeping the knees slightly bent but that you are not hoisting the weight up using momentum from your waist at all (the waist should remain completely still). Your head should also remain looking forward as much as possible to ensure proper form.
The next exercise in your upper back program should be lateral pull-downs or alternatively, pull-ups. These will primarily target your latissimus dorsi muscle. You can perform these bringing the bar in front of your head or behind, but be sure if you are bringing it in front you lean back slightly and think of reaching your chest up to meet the bar. This will help to ensure that you are using proper form.
Lastly you can perform reverse flyes, which will help to target the back of the shoulder as well as the infraspinatus. Be sure when doing these that you keep the spine in a neutral position, as this is another one where people have a tendency to hunch over.
So make sure you are not leaving out this very important part of your body during your workouts. Aim to include at least two exercises performed two to three times a week to ensure you are giving it the attention it needs.
