The back is classified as a major muscle group due to the large area it takes up. When specifically targeting the upper back, you need to focus your attention on three muscles--the rhomboids, trapezius and latissimus dorsi. Pull-ups and wide-grip pull-downs are common exercises to target these areas, but if you prefer free weights, dumbbells can be used just as effectively.
Pullovers
A pullover is a lat-specific exercise that also recruits the serratus muscles on the sides of the ribs, and the pectorals, which are the chest muscles. This exercise is commonly done with a barbell, but you can also perform it with dumbbells. Lie face-up on a bench with your elbows slightly bent and the weights held above your chest. Your palms should be facing each other at this point and your upper arms should be by your sides. In a steady, arcing motion, move your arms backward and lower the dumbbells toward the ground behind your head. As you do this, maintain bent elbows. Go as far as you can, return to the starting point and repeat 10 to 12 times.
Shrugs
Dumbbell shrugs target your traps and rhomboids, which are the highest muscles on your back. To do these, stand with your feet shoulder-width apart while holding the dumbbells at your sides with your arms completely straight. Simply lift and lower your shoulders and squeeze your traps for a full second at the top of the movement. Your traps are the muscles right on top of your collar bones. Shrugs can also be done from a seated position on a workout chair. In either case, perform 10 to 12 repetitions.
Upright Rows
Upright rows work your traps and the three-part shoulder muscles known as the delts. Stand with your feet shoulder-width apart while holding the dumbbells in front of your thighs. With your palms facing you, lift the weights straight up to neck height, squeeze your traps and lower the weights to the starting point. Repeat for 10 to 12 repetitions. When doing these, act as if you are picking up a bucket by the handle.
One-Arm Bent-over Row
One-arm bent-over rows work your lats, rhomboids and traps simultaneously and you need a bench to execute them. After placing a dumbbell on the floor next to the left side of the bench, place your right knee on the bench, left foot behind you and right hand on the front of the bench. At this point, your back should be straight and parallel to the floor and you should be looking slightly forward. Reach down and lift the dumbbell from the floor and pull it straight up by your hip. As you do this, squeeze your upper back muscles forcefully and hold for a full second. Slowly lower the dumbbell, repeat for 10 to 12 reps and switch sides. When pulling the dumbbell up, keep your arm tight to your side.
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