The areas of your upper back and abs may count as only two body parts, but each area consists of multiple muscles. The upper back comprises the trapezius (traps), rhomboids, posterior deltoids (rear shoulders), infraspinatus and teres major. The ab muscles include the rectus abdominis, transverse abdominis and the obliques in the front and sides of the stomach. Together, these muscles support your spine and allow for correct posture.
Ball Prone Reverse Fly
The ball prone reverse fly targets the posterior deltoids, but other muscles of the upper back such as the traps, rhomboids, infraspinatus and teres minor are also worked. The medial or later deltoid muscles on the sides of the shoulder assist with this exercise. Because you are lying on a stability ball, the muscles of the abs are challenged to ensure your body stays balanced. Lie facedown on a ball with your legs straight behind you. Your toes will stay in contact with the floor. Position your upper body from your stomach to chest on the ball as if you were lying on a bench. Hold a dumbbell in each hand with your arms hugging the sides of the ball and palms facing inward. Pull your shoulder blades toward each other and lift your arms toward the ceiling until they are parallel to the floor. Drop your arms back down around the ball to finish a reverse fly.
Single-Leg Upright Row
The upright row exercise targets the upper back by lifting a pair of dumbbells or pulling on a resistance cable. The muscles of the abs and core work to maintain your balance while standing on one foot. The upright row is done standing up tall and holding a dumbbell in each hand or a handle of the cable with your palms turned toward your legs and your hands side by side in the center of your body. Stand on the looped end of a cable. Arms should be straight at the beginning of the exercise. Bend your elbows and pull your arms up to neck level, allowing your elbows to move out to the sides in front of your shoulders. Retract your shoulder blades with the muscles of your upper back. Then, lower the arms back to the starting position.
Inverted Shrug
The inverted shrug works your upper back muscles with only your body weight for resistance. A set of parallel bars or gymnastic rings are needed for hanging purposes. Get into position by squatting beneath the bars and then grabbing the outside of one bar each with your palms facing outwards and your arms straight. Then, kick your legs up toward the ceiling with your arms still straight so you are upside down in an inverted position. The legs can be held straight or bent. Straight legs will create more work for your abs to stabilize your torso, though bent legs will challenge the abs as well. To do an inverted shrug from this starting position, pull your body toward the ceiling with your arms straight by bringing your shoulders toward your ears. Lower your body and return to the starting position.
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