The muscles on the top and lower areas of your back include several muscle groups. The trapezius muscles, or the traps and the rhomboids, are the top muscles of the back. The latissimus dorsi, or lats, cover the top and middle of the back. The erector spinae muscles are often classified as lower back muscles, though they run the entire length of your spine. All these muscles can be targeted with back exercises.
Trap Bar Shrug
The trap bar shrug targets the trap muscles of the upper back. The levator scapulae muscle of the upper back and the erector spinae muscles are strengthened with trap bar shrugs as well. A barbell is used for this exercise. A curved or straight barbell will work equally well. To do a trap bar shrug, grab a barbell with your hands shoulder width apart. Use an overhand grip so your palms face your body when you bring the bar in front of your legs with your arms straight. Stand up tall and pull your shoulders back. Next, elevate your shoulders toward the ceiling. Drop your shoulders down to complete one repetition.
Single-arm, Single-leg Romanian Dead Lift
The single-arm, single-leg Romanian dead lift is a very long name for a somewhat complicated exercise. This exercise will challenge your balance, strengthen your core and target the upper, middle and lower back muscles of the back that include the lats, rhomboids and erector spinae. The traps work as secondary muscles too. A single dumbbell is required. To begin the exercise, stand up straight and hold a dumbbell in your left hand with both arms straight at your sides. Bend your knees slightly. Then, take your right leg straight behind you with your toes a few inches from the floor as you bend forward at the waist. Reach both arms toward the floor until your upper body is parallel to the floor. Stand back up. Repeat on the other side.
Stability Ball Push-Up
This type of stability ball push-up targets your back, not your chest as most push-ups do. The traps, lats and erector spinae are all involved when performing the stability ball push-up. Your core, shoulder and leg muscles work as well. To do a stability ball push-up for your back, hold a stability ball with your hands spaced shoulder width distance apart and your palms turned out. Step your feet back and straighten your body so it forms an unbroken diagonal line up from the floor. Hold your arms straight to begin. Then, bend your elbows and tuck them to your sides until they make right angles. Press your body up again to finish one push-up. Maintain your straight-body alignment throughout the exercise.
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