While some fitness enthusiasts and strength-training athletes tend to focus more on their arms than any other muscle groups, the back is an important area to work. As the strength and fitness expert John Romaniello explains, "a strong, dense back is the hallmark of a great body" and can be an integral part of your overall bodily strength. A massive upper back will also help create what is called a V-taper--a sought-after physique that involves broad shoulders and a slim waist.
Narrow Parallel-Grip Chin-Ups
According to Olympic strength and conditioning specialist Charles Poliquin, the narrow parallel-grip chin-up is a highly effective exercise for your upper back. According to Poliquin, the subtle change in grip provides you with a significant mechanical advantage, which means you will be able to recruit more strength. Poliquin explains that the narrow parallel-grip chin-up focuses on recruiting the muscle fibers in the middle of your upper back and suggests that using low repetition work will be best for development.
To perform this exercise, you need to find a chin-up bar that has two handles that are perpendicular to the main bar. Grab these handles and pull yourself up until your chin is at the level of your hands and then slowly reverse the motion.
Dumbbell Rows
According to the fitness website Athletic Muscle Building, dumbbell rows are a top choice for developing your upper back muscles. Like the narrow parallel-grip chin-up, dumbbell rows also recruit your middle trapezius, the central upper back muscles. In addition, this exercise works your deltoids, or shoulder muscles, and your biceps. Athletic Muscle Building explains that you want to avoid using momentum to drive this exercise and should keep your back straight throughout the motion.
To perform this exercise, bend forward with one hand and one knee on a weight bench. Plant your other foot and grip a dumbbell in your other hand. Begin with your arm hanging straight down and squeeze your shoulder blades together as you pull the dumbbell up toward your chest. Slowly lower the weight and repeat, then switch arms.
Barbell Shrugs
According to bodybuilder Alex Stewart, barbell shrugs are a top choice for building up your trapezius muscles, which are in the center of your upper back. The barbell shrug also engages your deltoids, but the main focus is your trapezius. To perform barbell shrugs, stand with your feet shoulder-width apart and hold a barbell in front of you, with your arms fully extended. Keep your arms straight as you use a shrugging motion to lift the barbell. Raise your shoulders as far as they will go before slowly reversing direction and repeating the lift.
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