The upper back and shoulders contain groupings of muscles known anatomically as the latissimus dorsi, rhomboids, trapezius and deltoids. If you want to define and build these areas, exercises can be done with the aid of free weights and machines. In some instances, exercises isolate each area and in other cases, multiple muscles are worked simultaneously.
Pull-ups
Pull-ups place emphasis on the lats and they can help create a V shape on your upper back. Jump up and grab a pull-up bar with an overhand grip, slightly wider than your shoulders. After bending your knees and crossing your legs behind your body, pull yourself up until your chest reaches bar height. Slowly lower yourself down and repeat for 10 to 12 reps.
Lat Pulldowns
Lat pulldowns work the lats and the rhomboids, which are sandwiched between the shoulder blades. Sit on the seat of the lat pulldown machine with the padded support brace firmly placed on the top of your thighs. Reach up and grab the bar with a wide, overhand grip and bend back slightly. In a controlled motion, pull the bar down to chest height and squeeze your shoulder blades together. After holding for a second, raise the bar up and repeat 10 to 12 times.
Military Press
A military press is a barbell exercise that works your traps, delts and rhomboids. Stand with your feet shoulder-width apart and hold the barbell at upper chest height with your hands slightly wider than shoulder-width apart. Your palms should be facing forward. In a steady motion, push the bar straight over your head. Once your arms are just short of locking out, slowly lower the bar and repeat for 10 to 12 reps. Maintain a tight core and straight back throughout.
Shrugs
Shrugs isolate the trapezius muscles and they are performed with a barbell or dumbbells. To use dumbbells, stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. While keeping your arms straight, elevate your shoulders straight up in the air. Squeeze your traps for one second, lower your arms and repeat 10 to 12 times.
Lateral Raises
Lateral raises isolate your deltoids, which give your shoulders a round look. Stand with your feet shoulder-width apart and hold the dumbbells at the sides of your thighs with your palms facing in. While maintaining a slight bend in your elbows, raise the weights up to your sides until your arms are parallel to the floor. After holding for a second, lower the weights and repeat for 10 to 12 reps.
Member Comments