To firm your upper back and help maintain correct posture, you should work your trapezius and rhomboids, the area's major muscles. Your trapezius and rhomboids are essential in keeping your head erect and your shoulders back, further adding to the appearance of a firm upper back. Make each exercise progressively challenging by increasing the weight, sets, repetitions and speed, the American College of Sports Medicine recommends. Consult your doctor before beginning any new exercise regimen.
Dumbbell Shrugs
Dumbbell shrugs focus on the upper portion of your trapezius muscle, which runs between the upper third of your shoulder blades, the base of your neck and the back of your skull. It is the muscle which is often tight, painful and tense. Dumbbell shrugs are performed holding a dumbbell in each hand. Begin by standing with your feet close together and the dumbbells touching the sides of your thighs. Shrug your shoulders toward your ears, the dumbbells maintaining contact with your side. Next, lower the dumbbells to the start position and repeat.
Standing Cable Rows
This exercise engages your rhomboids and the middle part of your traps, both lying between the middle of your shoulder blades and your spine. Contract your core to maintain a rigid stance throughout each row. Attach a single-handle attachment to a cable pulley raised to just below the height of your shoulder. Begin this exercise by grabbing the attachment with your right hand and stepping back. Contract your abs and lower-back muscles as you straighten your arm in front of you; do not twist your trunk. Next, pull the handle toward your right shoulder, squeezing your shoulder blade toward your spine. Return to the start position and repeat, then switch to the left arm.
Standing Cable Rows II
If you are short on time, use the cables on a functional trainer to do standing cable rows, working both sides of your upper back. Adjust the arms of the functional trainer so they are parallel to each other and to the floor. Grab a handle in each hand and step backward. Contract your core to maintain an erect stance. Next, pull the handles to the corresponding shoulder, squeezing your shoulder blades together. Return to your arms to the start position and repeat.
Bent-Over Flies
Bent-over flies engage your rhomboids and traps. Focus on squeezing your shoulder blades together to keep from activating your posterior deltoids more than your upper back. Do this exercise holding a dumbbell in each hand and sitting at the edge of a flat bench. Keep your thighs together and bend forward to rest your chest on your thighs. Bring your elbows out to the side with your palms facing each other. Next, make the mind-to-muscle connection, squeezing your shoulder blades together and contracting your upper back muscles. Return to your arms to the start position and repeat.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
- "Personal Trainer Manual"; American Council on Exercise; 1997
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