Back muscles support the movement of your neck and spine, and exercising these muscles can improve posture, increase strength and help reduce back pain. If back pain already exists, either acute from a trauma or chronic, strengthening exercises can help recovery over a period of time, according to the Schiffert Health Center at Virginia Tech. If the upper back exercises cause more pain, cease the activity and speak to a doctor.
Rows
Rows offer a lot of variety because they can be done with barbells, dumbbells, cables or machines. To do a barbell row, bend forward about 45 degrees---any more can put strain on your lower back---and pull the barbell toward your stomach. While doing this, squeeze your back muscles. Release the weight back down.
To use dumbbells for one-armed rows, situate yourself in front of a bench. Put the right knee on the bench for support and bend forward. Holding a dumbbell, lift your arm until it's parallel to the floor, then slowly lower it back down to your side. This exercise is done with one arm because using two arms would work muscles lower in the back.
The exercise can also be done with cables, which offer close, medium and wide grips that allow you to strengthen your upper back from multiple angles. To perform a seated cable row, sit on the bench and place your feet on the platform in front of you with your knees slightly bent. Pull the cable attachment toward your chest, squeezing your upper back muscles, then release slowly.
Mid-Trap Exercise
The mid-trap exercise requires a flat, firm surface and a pillow. Fold the pillow in half and lie on your stomach, placing the pillow under your chest. Extend your arms straight out with your thumbs pointing toward the ceiling. Raise your arms toward the ceiling, contracting your upper back muscles as you do so. If the exercise isn't challenging enough, hold small weights in each hand.
Lat Pulldowns
A pulldown works more than just the lats, it also exercises the rear deltoids, biceps and forearms. Using a pulldown machine equipped with a straight bar, sit down on the bench. Grip the bar at an angle slightly more than shoulder-width, which should result in your arm being completely straight and your lats feeling stretched. Pull the bar down in front of your head, stopping at chin height. Release the bar slowly back up, straightening your arms.
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