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#5 Upright Rows

Upright rows also fall under the conditional category; the reason is because there are tons of upright rowing machines out there that are absolutely horrible for producing tension time on your back. The most they seem to accomplish is putting your shoulders and biceps under tension from the pulling motion involved. The exercises that allow upright rows to reach this spot are the hammer strengths that need to be loaded with plates. They fall short only to free weight exercises but are far superior to the exercises above in terms of stimulating multiple back muscles simultaneously.