Upper Back Strengthening Exercises
upper back strengthening exercises will help strengthen
the muscles and help prevent back injury and minimize back pain.
The back muscles are
critical for everyday tasks such as lifting, twisting and general
There are various muscles in the upper back back that you want to
ensure you strengthen.
The two larger upper back muscles are the Lattissimus Doris, or your
Lats, and the Trapezious muscle.
planning for your strength training exercises be sure to save enough
time to also strengthen both the upper and lower back muscles.
it is primarily the lower back that is more prone to injuries
you also want to strengthen the upper back for complete core training
List of Upper Back Strengthening Exercises
You can use the links below to go directly to a specific exercise.
If you want to view all of these workouts, just use the next/previous
buttons located at the bottom of each page.
Anatomy Of the Upper Back Muscles
The upper back is comprised many different muscles. The major muscles
include the Latissimus Dorsi, the Trapezius an the Rhombiods.
This muscle, more commonly known simply as Lats, is the largest muscle
in our backs.
The main function of this muscle is to move our upper
arms down and to the side. It also pulls your upper arms down and in
front of your body--with help from your lower pecs--and rotates your
upper arms inward.
There are 2 rhomboid muscles - the major and minor Rhomboid. The rhomboids connect your thoracic spine to
your shoulder blades.
The main function is to pull the
shoulder blade, shoulders (as well as your shoulder and arm) back and
inwards toward the midline of your body, toward your spine.
This diamond-shaped muscle lies on top of the rhomboids
and part of the lats. There are upper and lower fibers to
The primary actions of this
muscle includes pulling the shoulder blades together
(retracting the scapula), depressing the scapula and elevating the
Because the trapezius runs in different directions, it is
involved in all the above mentioned movements.
Other muscles associated with the upper back are the Deltoids, Scapula,
Infraspinatus Teres Major and Minor muscles.
Deltoids, Scapula and Infraspinatus are associated more with the
shoulder exercises when talking about strengthening than they are with
The Teres Major and Minor support arm movement and rotation and are
smaller upper back muscles.
In addition to these upper
back strengthening exercises, be sure to
check out the lower back strengthening exercises
For a full list of all free exercise videos on this site, visit the fitness
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