The upper back comprises a number of different muscles, including the upper, middle and lower trapezius, the rhomboids, the infraspinatus, the teres major and the teres minor. Men can use a variety of upper back exercises to work different combinations of these muscles. Familiarize yourself with the best of these exercises below.
Barbell Bent-over Row
The barbell bent-over row works all of the major upper back muscles. To perform the barbell bent-over row, stand over the barbell with your knees slightly bent and your back straight. Bending at the waist, lower your torso so that your back is as close to parallel to the ground as possible. Grasp the barbell with an overhand grip at least shoulder-width apart, and use your back muscles to pull the bar to your stomach. Return to the starting position in a controlled motion.
Dumbbell Bent-over Row
The dumbbell bent-over row works all of the major upper back muscles. To perform the dumbbell bent-over row, place your right knee and hand on a bench. Keeping your left leg straight and your back parallel to the bench, grasp a dumbbell on the floor with your left hand. Pull the dumbbell up using your back muscles until it reaches the height of your torso. Return to the starting position in a slow and controlled motion, and repeat for the opposite side.
Seated Cable Row
The seated cable row works all of the major upper back muscles. To perform the seated cable row, seat yourself on the apparatus with your feet on the footrest and bend forward to grasp the cable attachment. Pull the attachment towards your stomach while straightening your back, pinching your shoulder blades at the end of the motion. Return to the starting position in a controlled motion.
T-Bar Row
The T-bar row works all the major upper back muscles except the upper trapezius. To perform the T-bar row, stand over the T-bar with your knees slightly bent, and grip the T-bar handles. Keeping your back straight, raise the T-bar until it touches your torso. Return to the starting position in a controlled motion.
Dumbbell Shrug
The dumbbell shrug activates the upper trapezius and the middle trapezius. To perform the dumbbell shrug, standing up straight, grasp dumbbells in each hand, with the dumbbells at your side. Using your trapezius muscles, pull your shoulders up as high and close to your head as you can. Lower your shoulders to the starting position in a controlled motion.
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