Upper Back Strengthening Exercises

These upper back strengthening exercises will help strengthen the muscles and prevent back injury.

The back muscles are critical for everyday tasks such as lifting, twisting and general movement.

So be sure to keep your back healthy and reduce risk of back injury.

When planning for your strength training exercises be sure to save enough time to also strengthen both the upper and lower back muscles.

Although it is primarily the lower back that is more prone to injuries you also want to strengthen the upper back for complete core training and stability.

Simply scroll through the page to see instructions and a fitness video demonstration of these upper back strengthening exercises or use the links below.

Dumbbell Row
Resistance Band Pull

If you want to learn more about the muscles in your back, be sure to read this section on the anatomy of the upper back on this page.

Upper Back Strenthening Exercise #1

Dumbbell Row Upper Back Strengthening Exercise

back muscles

For this exercise, you will need two dumbbell weights of equal weight. You can do this as a body exercise (no weights) if you want but as you get used to that you will want to add some resistance.

Stand with your feet hip width apart holding the dumbbell weights at your side.
Slightly bend your knees and bend at the torso slightly.
Place the weights in front of you shoulder width apart and palms facing each other.
Now slowly bend your elbows pulling them up to your side and squeezing at the shoulders.
Return to starting position and repeat for 8 to 16 repetitions.

Click on the exercise video below to see this upper back strenthening exercise illustrated.

Dumbbell Row Exercise for Increasing Back Strength -- powered by ExpertVillage.com

Upper Back Exercise #2

Tubing Pull Upper Back Exercise

This exercise requires a resistance band or tubing band. Although you can do this move without a band, you will get better strengthening with the added resistance.

Standing with feet together, place the band in both hands.
Wrap the band around your hands to get the proper resistance you want.
Extend your arms straight out in front of you with palms facing down and slightly wider than shoulder width apart. Do not lock you’re your elbows. Bend them slightly if you need to.
Now pulling on the tube, bring your arms straight out to your sides, pulling the tubing up to your chest.
Return to starting position and repeat for 8 to 16 repetitions.

You can see this strengthening exercise illustrated by clicking on the free fitness video below.

Tubing Exercises: Upper Back Pull Backs -- powered by ExpertVillage.com

Anatomy of Upper Back Muscles

There are several muscles in the upper and lower back with each playing an important role in how we move. When strengthening the upper back the primary muscles include;

Latissimus Dorsi

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.

Rhomboids

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.

Trapezius

This diamond-shaped muscle lies on top of the rhomboids and part of the lats. The primary actions of this muscle includes pulling the shoulder blades together (retracting the scapula), depressing the scapula and elevating the scapula. Because the trapezius runs in different directions, it is involved in all the above mentioned movements.

In addition to these upper back strengthening exercises, be sure to check out the lower back strengthening exercises to strengthen your entire back.