How to Work Your Upper Back

The upper back consists of three muscle groups: the trapezius, rhomboid and latissimi dorsi. These muscle can be worked in isolation or simultaneously.

Trapezius Exercise: Shoulder Packing (Stretching Exercise)

• 1

  Stand with your feet hip-width apart, arms by your sides. Contract your abdominal muscles.

• 2

  Breathe out and pull shoulders down and back. Hold for 5 to 10 seconds.

• 3

  Complete two to four repetitions.

• 4

  Variations: Alternate between two shoulders, lie on your back or hold each movement separately for 5 to 10 seconds and two to four repetitions.

Trapezius Exercise: Dumbbell Shrug (Strength Exercise)

• 1

  Stand with a dumbbell in each hand, palms facing your body and your arms at your sides.

• 2

  Exhale as you lift your shoulders into a shrug and hold briefly.

• 3

  Inhale as you lower your shoulders to the starting position.

• 4

  Variations: Perform with bands, cables or barbells, or alternate sides.

Trapezius Exercise: Standing Dumbbell Upright Row (Strength Exercise)

• 1

  Hold a dumbbell in each hand, palms facing your body just under shoulder-width apart. Extend your arms, and keep your back straight.

• 2

  Exhale as you lift the dumbbells almost to chin level, keeping them close to your body.

• 3

  Inhale as you slowly lower the dumbbells to the starting position.

• 4

  Variations: Perform with a straight bar attached to a pulley, or e-z bar.

Latissimus Dorsi Exercise: Self-Myofascial Release (Stretching Exercise)

• 1

  Lie on the floor on your side with your arm stretched out and a foam roll just behind your armpit.

• 2

  Slowly move down your side to find the first tender area.

• 3

  Hold pressure on that area until the pain subsides, about 30 to 45 seconds.

• 4

  Repeat as in Steps 2 and 3 to the waistline.

Latissimus Dorsi Exercise: Straight-Arm Pulldown (Strength Exercise)

• 1

  Grasp wide bar on a pull-down machine, palms facing downward. Stand about 2 feet from the machine.

• 2

  Bend forward 30 degrees at the waist, arms fully extended in front of you.

• 3

  Exhale as you pull the bar down by contracting the lats until your hands are at your thighs, always keeping your arms straight.

• 4

  Inhale and return to the starting position.

• 5

  Variations: Perform with a straight bar or rope attachment.

Latissimus Dorsi Exercise: Elevated Cable Row (Strength Exercise)

• 1

  Place a platform on the seat of the cable row machine.

• 2

  Sit on the platform and put your feet in front of it with your knees slightly bent.

• 3

  Lean forward, keeping your back straight, and grasp the V-bar handles.

• 4

  With your arms extended pull back until you are sitting at a 90-degree angle.

• 5

  Keep your upper body stationary, arms close to your torso and exhale as you pull the handles toward your abdominal area, squeezing your lats. Hold briefly.

• 6

  As you inhale, slowly return to the starting position.

• 7

  Variations: Use a straight bar and grip it with your palms either facing up or down.