Isolating upper back

[jim]

I seem to have problems isolating my upper back. I do wide, medium and narrow grip rows. I keep a straight back with legs pretty straight. my question is should I be rolling by shoulders back and forth or should i bring back my shoulders and keep them back as i move through the range of motion?

Also, when I do feel like i am isolating my back i also seem to feel a bit of stress on my spine, and i don't want to take any chances here.

 

[gopro]

The best way to isolate the upper back is to do movements with a wider grip and by bringing the bar to the chest. This will force your elbows out to the sides which will recruit more of the upper back muscles.

With any rowing movement, your back should be straight with a slight arch in the lower back. Your knees should have a small bend to alleviate lower back stress. When lowering the bar, your shoulders, not your back, should roll slightly foward to allow for a stretch in the lats, rhomboids, teres, and mid traps. Then, during contraction, you will bring the shoulders back while pushing the chest foward and keeping the arch in the lower back.

To work all areas of the upper back, you need to use top to bottom movements...chins, pulldowns...front to back movements...seated rows...and bent over row movements...t-bar rows, bent barbell rows, and dumbell rows.

 

[Arnold]

On your rows, try not rolling your shoulders forward, keep them tight, I find that helps isolate my upper back.

 

[gopro]

Originally posted by Prince
On your rows, try not rolling your shoulders forward, keep them tight, I find that helps isolate my upper back.

Did you just contradict my advice Princy

 

[rks1969]

gopro has the right idea, when your shoulders round forward a bit you'll get a better "stretch"when extending your arms.When I do rows I pull my shoulders back a little at the top for a good squeeze.See & feel the muscles in your mind & you'll have better results.I use the same movement for dbell rows.
Have you tried dbell rows on a 45 degree incline bench?You can do shrugs this way too if you like.