Upper Back Exercises With Free Weights

The muscles of the upper back comprise the trapezius, rhomboids, posterior (rear) deltoid, infraspinatus and teres minor, according to "A Guide to Personal Fitness Training," by Mary Yoke. These muscles are more commonly known as the traps, the back of the shoulders and the rotator cuffs--except the rhomboids, which are the muscles that run from the shoulder blades to the spine. Some exercises target the upper back.

Dumbbell Shrug

The dumbbell shrug is a very simple exercise. It typically involves a pair of dumbbells, but you can use a barbell instead. You would just hold the barbell in both hands across the front of your body and follow the rest of the instructions. The dumbbell shrug, however, is done with your arms straight at your sides with your shoulders pulled back. To perform it, stand up tall with your feet hip-width apart. Each hand should hold a dumbbell with your palms facing your sides. Then shrug your shoulders up toward your ears and lower them to complete a dumbbell shrug.

Dumbbell Bent-Over Row

The dumbbell bent-over row, like the shrug exercise, works your upper back and can also be done with a barbell held between your hands instead of a pair of dumbbells. The barbell bent-over row, though, works both arms together. One of the benefits of using dumbbells for this exercise is that you can work one side of your back by itself. Begin the exercise by kneeling on an exercise bench with your right knee and placing your left foot on the floor with the leg straight. Your right hand goes on the bench so you can bend over and make your back parallel to the floor. Your left hand holds a dumbbell with your palm facing the bench. Then bend your left arm and pull it up toward the ceiling as it brushes the side of your body. Straighten your arm to finish one row. Repeat on the other side.

Bent-Over Reverse Fly

The bent-over reverse fly targets the upper back and isolates it more than the bent-over row because the arm remains in a static position. Like the bent-over row, you can do this exercise one arm at a time with an exercise bench, but typically the reverse fly is done differently. A single barbell is not an option for the reverse fly. Begin standing with your feet hip-width apart and then bend forward at your waist with your spine straight. Holding a dumbbell in each hand, round your arms slightly as if hugging a tree. Your arms begin pointing toward the floor with your hands touching and your palms facing each other. Then open your arms out to the sides like wings and lift them until the dumbbells are as high as your shoulders. Pull your shoulder blades together as if trying to make them kiss. Finish by lowering your arms back to the starting position.