The upper back muscles consist mostly of the trapezius and the upper fibers of the latissimus dorsi, or lat, muscles. The function for these muscles is to support the shoulders and provide strength during any "pull" movements done throughout the day. As your back muscles are among the largest in your upper body, the amount and overall intensity of exercises necessary to build them is relatively high compared to many other muscles. There are also a few outside-the-gym factors that contribute to major muscle growth.
Exercises
Step 1
For face pull exercises, stand facing a cable pulley machine. Start with a low amount of weight, then increase the weight so your back can adjust. Mount the cable holster at knee level, and grip the cables with both hands. Pull the cables up to your face as you bring your elbows up and out, keeping them at shoulder level. Do three to five sets of 10 to 15 repetitions.
Step 2
Grab one heavy dumbbell in each hand and perform shrugs. Stand straight up with your feet at shoulder width and your back slightly arched. Keep your arms fully extended with the dumbbells at your side. Bring your shoulders up as high as you can, then release them back down. Do three to five sets of 10 to 15 exercises.
Step 3
Build your upper back muscles by doing bent lateral raises. Grab one light dumbbell in each hand and bend over, keeping your knees bent. Let your arms hang loosely below you, perpendicular to your torso, then pull them up and to the side, to shoulder level, forming a "t" shape. Stop when you can make a straight line from one inner elbow across your chest to the other inner elbow. Do three to five sets of 12 to 15 repetitions.
Factors
Step 1
Maintaining flexibility in your back is extremely important, not only in building muscle, but also in avoiding injury. Spend at least 10 minutes before and after every workout session stretching your trapezius and upper lat muscles. This will help to gradually warm your muscles up before you start lifting weights, and afterward it will help reduce the stiffness that comes in the days following intense muscle contraction.
Step 2
When your muscles are in the recovery phase, they are also rebuilding. This means it's important to get as much rest as possible between workouts, and deep sleep is the best rest — when your muscles rebuild faster and more efficiently than any other time. Sleeping between eight and 10 hours every night can actually help you build bigger and stronger upper back muscles.
Step 3
Potentially the most important outside-the-gym factor in muscle growth is your diet. According to a study by researchers at the University of Western Ontario, people who aim for maximum muscle growth through workouts need to eat between 1.6 and 1.8 grams of protein daily per kilogram of body weight. This goes for both whey protein, which should be eaten during the day, and slow-digesting casein protein, which should be eaten just before you go to bed.
Tips and Warnings
- Always start with lower weight if you are a beginner. Proper form with lower weight will serve you much better than high weight and improper form. If you are unsure if you can do a movement properly, use a spotter or a partner.
- Improper form can cause severe and potentially recurring injuries. Never "jerk" a weight, particularly during back exercises. A bad arm injury can be annoying, but a bad back injury can put you in a wheelchair.
Things You'll Need
- Dumbbells
- Cable pulley machine
References
- Iron Workout: Trapezius Exercises
- "Journal of the American College of Nutrition"; Beyond the Zone: Protein Needs of Active Individuals; Peter W.R. Lemon; 2000
- Fit Step: Anatomy of the Back Muscles
- Bodybuilding: The Importance of Sleep
- Bodybuilding: Bedtime Story - What Happens to Your Muscles Overnight
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