58+ Upper Back Exercises For Strength, Mobility & Muscle Growth

Anatomy Of The Upper Back

Our upper back contains some of the biggest and strongest muscles in the entire body. Below we detail the primary and secondary movers of the exercise of the muscle above. This will help you understand which muscles are working, allowing you to focus on contractions, and develop a stronger mind-muscle connection.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

Our trapezius is divided into three segments: the upper, middle, and lower fibers. The upper trapezius sits across the back of the shoulders. It arises from the base of the skull, and down the spine. It attaches to the outer side of the shoulder blade or scapula. Its main function is to stabilize and rotate the scapula.

The upper trapezius is active in many of the exercises above. The barbell and dumbbell shrug are prime examples. During these exercises the upper trap contracts, shortening, and upwardly rotating the scapula. 

Middle Trapezius

Your middle trapezius is situated below the upper trapezius. It attaches from the spine of the rib cage and inserts into the back of our shoulder blade. Its principal function is to retract (move towards the spine), stabilize, and rotate the scapula.

The middle trapezius is active in all of the upper back exercises. For example, during the seated row, it works to retract the scapulas. During the cable seated row, the middle trapezius muscle activation rate is approximately 64% of a maximum contraction. This gives you an idea of its involvement during the barbell seal row. 

Lower Trapezius

Our lower trapezius is located below the middle trapezius. It originates from the spine of the 12th vertebrae of the rib cage and inserts into the outer side of the scapula. Its main function is to stabilize and rotate the scapula.

The lower trapezius provides stability during all our upper back exercises. During our row exercises, it engages, providing stability and maintaining correct shoulder posture. 

Latissimus Dorsi

The latissimus dorsi is a large, flat muscle that spans from our lower back and attaches to our upper arm. It arises from our lower back fascia, a layer of dense fibrous connective tissue. Its main purpose is to adduct or bring the arms toward the body.

The latissimus dorsi is one of the largest muscles in our back. It provides much of its shape and is capable of considerable strength. It is active during the barbell seal row, cable seated row, and single-arm T-bar row, retracting the scapula. 

During the cable seated row, the upper part of the latissimus dorsi has a muscle activation rate of approximately 57.8%.

Rhomboid Minor

Our rhomboids consist of two separate muscles: the rhomboids major and minor. They are located in between the shoulder blades. They attach from our spine at the base of our neck, to the medial (inside) border of the scapula. Its main purpose is to retract, stabilize, and rotate the scapula.

The rhomboid minor works alongside the major fibers, and the trapezius to stabilize and retract the scapula. During exercises such as the barbell seal row, cable seated row, and single-arm T-bar row these muscles shorten. This retracts and stabilizes the shoulder blades.

Rhomboid Major

Your rhomboid major originates from the sits below rhomboid minor. It originates from the vertebrae of the rib cage and inserts into the medial border of the scapula. Like the rhomboid minor, its main purpose is to retract, stabilize, and rotate the scapula.   

Like the rhomboid minor, the rhomboid major plays a significant role in the exercises above. It retracts and stabilizes the scapula.

Posterior Deltoids

The posterior deltoid is situated at the back of our shoulder. It originates from the upper portion of the scapula and is inserted into the upper arm or humerus. Its purpose is to extend and stabilize the shoulder.

The posterior deltoid provides a significant shape to the shoulders and upper back. It is active in many of our upper back exercises. The dumbbell rear delt is great for increasing definition. While the cable seated row is excellent for increasing mass.

During seated cable rows with a neutral grip, the posterior deltoid muscle activation rate is approximately 72.3%.

Benefits Of Upper Back Training 

Incorporating upper back exercises into your fitness routine offers many health benefits, and for optimal results, advice from a fitness professional may help ensure these exercises are performed correctly and safely.

Here are six key benefits of upper back exercises:

Enhancing Posture

Posture is an essential aspect of overall health and well-being, often influenced by the strength of our upper back muscles. Regular exercises targeting the upper back, particularly those focusing on the extensors, can result in marked improvements in posture.

A good posture not only contributes to a healthier spine but also promotes a more confident and commanding presence, which, while different, is part of our well-being as well.

Promoting Enhanced Respiratory Functions

The upper back comprises an array of muscles, including the trapezius, rhomboids, and latissimus dorsi, all of which play pivotal roles in our respiratory functions. When these muscles are strengthened through targeted exercises, it can lead to significant improvements in lung capacity and function.

Alleviating Back Pain

Chronic back pain can be a debilitating condition; however, targeted upper back pain exercise can provide relief. By fortifying these muscles, the spine receives better support, reducing unnecessary strain and alleviating discomfort. Implementing a routine of regular exercises for upper back pain can thus serve as a preventive measure as well as a rehabilitative approach for managing chronic back pain.

Boosting Athletic Performance

Exercises targeting the upper back, such as rows and pull-ups, can enhance muscular power and stability. This increased strength and stability enable athletes to perform their respective sports actions more efficiently, thus enhancing their overall performance.

Boosting Functional Capacity

Functional capacity refers to the ability to perform daily activities with ease and efficiency. Studies show that individuals with stronger upper back muscles tend to have a heightened functional capacity. Regular exercises to strengthen the upper back can therefore significantly improve the quality of daily life, making tasks less strenuous and more manageable.

Supporting Weight Loss & Metabolism

Strength training, including upper back exercises, plays a significant yet indirect role in weight loss and metabolism. These exercises lead to the building of lean muscle, which in turn increases the body’s metabolic rate.

This heightened caloric expenditure can significantly aid in weight loss efforts, making upper back exercises a beneficial addition to any fitness or weight loss routine. By combining a balanced diet with a consistent upper back training program, individuals can create a conducive environment for weight loss and improved physical fitness.

Tips For Doing Upper Back Strength Exercises

Executing upper back exercises correctly is crucial to avoid injury and maximize results. Here are some useful tips to guide you:

Focus On Form

Quality trumps quantity when it comes to resistance training. It’s crucial to use proper form and controlled movements. Sloppy or rapid-fire reps could lead to strains, sprains, or worse.

Don’t Rush

Allow your muscles to work through the entire range of motion by performing each repetition slowly and deliberately. This technique enhances muscle engagement and promotes better results.

Mind Your Posture

Keep your spine neutral and engage your core to provide a stable base for all movements. A correct posture reduces the risk of back injuries and ensures the targeted muscles are engaged effectively.

Squeeze At The Top

Pause and squeeze your shoulder blades together at the movement’s peak, whether you’re doing rows or pull-ups. This action maximizes muscle activation for better results.

Prioritize Recovery

Strength training causes micro-tears in your muscles, which repair and strengthen during rest periods. Ensure you’re getting adequate rest and recovery between workout sessions.

Stay Hydrated

Proper hydration is essential for muscle function and recovery. Aim to drink plenty of fluids before, during, and after your workouts.

Progress Gradually

If you’re new to upper back exercises, start with lighter weights or easier variations and gradually progress as your strength and endurance improve. This approach prevents overuse injuries and promotes steady, sustainable progress.

Conclusion

Our upper back muscles make up a large portion and are capable of considerable strength. Because of this, significant resistance can be used when targeting these muscles. This increases the stimulus placed on these muscles, promoting greater growth.

Combining these exercises into a workout also increases upper back training volume, which is great for growth. This allows us to develop a well-balanced physique while increasing strength.

Frequently Asked Questions