Body weight or not, how to workout upper back muscles for women?

[MITCH8]

I'm trying to workout my upper back muscles to tone them and get stronger. I've been doing pushups, but those are like arms and chest. I've used the machines at the gym, but that's the only one, I want to have a variety. I tried some dumbell ones, but I felt like it wasn't helping. It felt like I've only been working out my arms. Help?

[WeaponZero]

The muscles in the upper back are only worked by resisted pulling movements. Rows, shrugs, and chin ups are the ideal. And I'm sorry if you want variety bur variety is the absolute opposite of what you want. Building muscle is all about repetition and schedule. You need to be following a workout plan that has every workout you're going to be doing over the next 4 weeks already planned out. None of this go to the gym when you want and do what you want.

[Xelebrum]

Push-ups actually work more than just your arms and chest, if done correctly (as in not on your knees). They also work your back and your core.

Burpees also help with toning not just your upper body, but your entire body.

[MITCH8]

How many burpees would you recommend to do to get fast results?

[Xelebrum]

I recommend doing all bodyweight exercises in a HIIT (High Intensity Interval Training) style workout, which is basically doing an exercise as fast as you can and for as many reps as you can for 15 to 30 seconds, followed by a very short (10 to 30 seconds) rest, then do it again with either the same exercise or a different one.

www.bodybuilding.com/.../...t-burning-program.html <-- This article will explain the science behind HIIT and why it's better for both fat burning and muscle building.

[Xelebrum]

I'm sorry for all the ""== crap, my computer must've glitched or something

[Climber]

Climbing is very good for your back muscles, but you need a climbing partner. But in the gym, all machines with a rowing movement that pulls arms and shoulders backwards or downwards are good for back muscles. If you have a bar, pull-ups with the hands wide and with the bar coming into your neck and not in front of you, also good.

[Stefan1738]

Barbel, dumbbell rows, cable machine rows, and pull-ups. If you feel it more on your arms, then your form is wrong or weight is too heavy.