6 Pilates upper back exercises for beginners

These 6 Pilates upper back exercises are part of the Pilates for beginners program. Also check out the 6 Pilates ab exercises for beginners and 6 Pilates back exercises for beginners. Have fun!

6 Upper back exercises for beginners

1. Inverted arms up

Upper back exercise 1

The inverted arms push against the upper back. Therefore we are creating a stabilizing movement backward from the upper spine. At the same time you’re training the back of the shoulders here. Lovely exercise for upper back stability, strength and posture. Make sure you look down.

2. Back shoulder lift

Upper back exercise 2

We are targeting the upper back muscles between the shouderblades here. Try to feel if you’re hitting the right spot. Pull the shoulder towards the spine. This exercise will help the back muscles stay at a right length and provide the shoulders at the front with much needed support.

3. Punching

Upper back exercise 3

It’s not about the punching, although the fist at the end provides some shoulder stability. What this exercise is about, is stability from the upper back. Great way to train the upper back as a stabilizing force in everyday movement with the arms.

4. Tapping the fingers

Upper back exercise 4

This is one of the few upper back exercises here that works on the back of the neck as well. Try to push out the chest while looking forward. Great exercise for the upper back and for shoulder flexibility as well.

5. Upper back stabilization

Upper back exercise 5

You will start to feel what this exercise is about when you really hold stil the head and upper body. This exercise is all about upper back stability.

6. Pushing

Upper back exercise 6

Lovely exercise for targeting the upper back muscles between the shoulderblades. Make sure you stay down with your head, otherwise the lower back starts to take over. Also a nice exercise for some shoulder flexibility. Great exercise to do!

Alright, that’s it for this 6 upper back exercises. Great job!