The upper back muscles range from the traps below your neck to the lats just below your shoulders and rhomboids in the center. To target these muscles, you can utilize several exercises that engage them while working their supporting structures in your lower back and chest areas. It is wise to develop these muscles that are essential to good posture. To avoid injury, perform as many repetitions as you can without ever sacrificing the instructed form. If you aren't able to complete many reps, your strength will eventually increase as you do the exercises consistently. Soon, you'll have enough endurance to begin searching for extreme modifications to further develop a strong back.
Pull-ups
Pull-ups, also known as chin-ups, are an effective exercise to strengthen your back muscles using your own body weight. Although the exercise works the entire body, it primarily targets the upper back. Begin by standing directly under the pull-up bar. Reach up and grip the bar with your palms facing away from you. Your hands should grip the bar slightly wider that shoulder width apart. Begin to lift your body toward the bar with the intention of bringing your chin to the top side of the bar between your hands. You can bend your knees while lifting. Engage your abdomen as well. Return to standing. You can repeat a full set of as many pull-ups as possible using proper form. To avoid injury, discontinue and rest if you become fatigued and lose the instructed form. The Association for Women's Self Defense Advancement maintains that, although challenging, women can build the strength to complete pull ups properly.
Lat Pull Downs
The lat pull-down requires the use of a resistance band or lat pull down machine. You can begin seated or standing straight up. Grab the handles or the bar with your palms facing away from you. Your grip should be wider than should width apart in order to really target those upper back muscles. Tighten your abdominal muscles and pull the bar or handles downward toward your sternum. Elbows should be declining toward your sides smoothly as you pull. Engage your back. As you return to starting position, do so with control. Do not allow the weight to pull you back quickly. Also, avoid shrugging your shoulders by keeping your shoulder blades depressed. Repeat until your muscles are fatigued. Note the number of repetitions you were able to perform in this first set and repeat after a 60 second rest.
Cobra
The American Council on Exercise confirms that the cobra pose effectively strengthens your trapezius muscles as well as all muscles along your spine. Begin lying on your stomach with your palms on the floor directly under your shoulders. Extend your legs by pointing your feet. Make sure your feet are touching one another. Inhale, then on the exhale, push down through your palms and hips while pulling your chest away from the floor and lifting the crown of your head toward the ceiling. Hold this position and breathe for up to 3 seconds. On your last exhale, return to the starting position. Your back, neck and legs should be engaged but your buttock muscles are relaxed. Hold this cobra-like pose for two breaths. As you progress, you will be able to straighten your arms and lift your hips off the floor. You should only do this if it does not cause pain in your lower back.
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