› Upper Back Crunch

Upper Back Exercise

Back Strengthening Exercises Video Series

This upper back exercise doesn't have a specific name.

I call this the back crunch and lift as that is what you are basically doing.

This simple yet effective exercise works the back, shoulders and neck muscles.

This is a strengthening exercise and not a stretch as you are contracting the back muscles.

You can do this with or without weights. Adding weights will give you that added resistance to increase the strengthening effect.

It is the contracting, by bringing the shoulder blades together, and the lifting that is engaging the back, neck and shoulder muscles.

If you are just starting out with back exercises, this is a quick, easy and not as stressful to the back as some other workouts.

This workout is just one in a series of many back exerices.

To see more videos in this series use the next / previous buttons below each video.

Exercise #5 - Upper Back Exercise

The video and step by step uses dumbbell weights. You can skip the weights if you don't want the added resistance.

The video is done while standing up, but you can also sit down on a bench. Just make sure your arms are beside you are not flared out while sitting down.
  1. Place a dumbbell weight in each hand. Use 2 - 5 lb weights.
  2. Holding the weights, place your arms down at your sides.
  3. Keeping your elbows straight, contract your shoulder blades together keeping your arms down and upper arms slightly behind you.
  4. In a slow motion, elevate the shoulders lifting them up.
  5. Return to starting position.
  6. Repeat this for several reps. Take a small breather and do another set or two.

Watch the video below to ensure you are doing the this move correctly. This video uses a barbell for this exerise.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view this upper back exercise on youtube.




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