Great exercises for your upper back. The upper back is made up of a large triangular-shaped muscle called the trapezius. It originates along the upper spine from the skull down to the last rib. (that is, all the cervical and thoracic vertebrae). The upper fibers of the trapezius (in the neck) attach to the outer tip of the shoulder on the clavicle, acromion, and scapula. The middle and lower fibers of the trapezius (in the upper back) attach to the scapula (shoulder blade). The upper traps elevate the scapula to shrug the shoulders and rotate the scapula to assist shoulder abduction. The middle traps retract the scaula, pulling the shoulder backward; the lower traps depress the scapula downward.

Back Exercise Chart

Upper Back Exercises

A well developed back is the key to having a great overall body. Here is an exercise chart with the best exercises for each section of your back. You may also print this exercise chart for your own use.

Back Exercise Chart

Upper Back Exercise	Middle Back Exercise	Lower Back Exercise
Reverse Fly	Lat Pull-down (wide grip)	Seated Back Extension
Horizontal Seated Row	Bent Over Row (unilateral)	Prone Back Extension
Bend Elbow Reverse Fly (Machine)	Seated Lat Row (Low Row)	Back Extension on Roman Chair
Shoulder Shrugs	Lat Pull-over

Best Back Exercises for the Gym

Upper Back Exercises

If you are trying to strengthen, tone or add muscle to your back, here are some exercises you can do while at the gym. Each exercise uses equipment that most gym should have available.

3 Back Exercises using Gym Equipment

Seat Cable Rows

Grip bar with hands at shoulder width (inner grip). Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on foot plates with knees bent. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

Lat Pulldown (Close Grip)

Grasp close grip handle with palm-in grip (facing each other). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull close grip bar down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return close grip bar to starting position. Do not allow muscles to relax before next repetition.

Cables Back Extension

Stand on platform and hold cable handles to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.

Ball Lat Pulldown

Upper Back Exercises

Primary Muscle Group: Chest and Back

Muscle Groups Worked in This Exercise: Brachioradialis, Trapezius (inferior), Biceps brachii, Teres major, Rhomboideus, Latissimus dorsi

Preparation: Lie on the floor with your knees bent and feet on the floor. Grasp the ball and extend your arms towards the ceiling.

Breathing: Inhale as you lower the ball, exhale as you raise it.

Lat Pulldown (Reverse Grip)

Upper Back Exercises

Grip bar with hands approximately shoulder width, reverse grip (palms facing you). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull bar down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.

Ball Band Upper-Back Firmer

Upper Back Exercises

Primary Muscle Group: Upper back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Stand tall with your feet directly underneath your hips. Take a step forward with your right leg. Place the ball under your right thigh, exhale and bend your right leg into a deep lunge.

Breathing: Exhale as you sink into the lunge and inhale as you left your back heel.

Band Standing High Row

Upper Back Exercises

Primary Muscle Group: Mid Back - Lats

Muscle Groups Worked in This Exercise: Mid Back - Lats and Deltoids

Preparation: Stand straight up with head and back erect. Anchor Exercise band in door jam or other device for this exercise movement. Grip Exercise bands in both hands almost together, palms facing down and extended out in front of you to begin this exercise.

Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position.