Dumbbell Exercises For Upper Back

Upper back exercises generally target the levator scapulae, rhomboids and trapezius muscles, which act on the scapula bones on either side of your spine. You can use dumbbells to provide resistance as you move your scapula bones through various ranges of motion to strengthen the upper back muscles. Begin by using light dumbbells and progressively increase the weight. Consult with your doctor before starting a resistance-training program.

Lying Dumbbell Row

Performing the lying dumbbell row exercise strengthens the rhomboids and trapezius muscles, which work to retract your scapula bones. Lie face down on a bench or narrow table with your feet on the floor for support. Reach your arms off the sides of the bench and grasp dumbbells that are positioned on the floor below your chest; have a partner hand them to you if necessary. Extend your upper arms and flex your elbows simultaneously to lift the dumbbells toward your ribs, then lower them slowly and repeat. Use a bench high enough to keep the weight from touching the floor on the way down.

Reverse Dumbbell Raise

The reverse dumbbell raise exercise also targets the rhomboids and trapezius muscles within your upper back. Hold dumbbells and lie face down on an inclined bench with your feet on the floor and torso angled upward. Extend your arms perpendicular to your chest and hold the weights so your palms face each other. Move the dumbbells away from each other and upward, keeping your arms as straight as possible, until they're even with your torso. Return to the starting position slowly and repeat. Stand upright and lean forward at the waist if you don't have access to an inclined bench.

Single-Arm Dumbbell Row

The single-arm dumbbell row is similar to the lying dumbbell row, but you work only one side of your upper back at a time. Stand on the left side of a flat bench, then move your right knee and lower leg on top. Bend forward at the waist, placing your right hand on the bench for support. Reach your right arm downward, below your chest, and pick up a dumbbell with your palm facing inward. Lift the weight to your ribs, letting your elbow pass close to your body, then let it back down and repeat. Perform the exercise with your right arm as well, starting from the opposite side of the bench.

Upright Row

The upright row targets the levator scapulae and the upper fibers of the trapezius, which act to lift your scapula bones. The exercise is traditionally performed with a weighted barbell, but you can also use dumbbells. Stand tall and hold the dumbbells in front of your thighs with your palms facing backward. Flex your elbows and move them sideways, away from your body, to lift the weights along your torso. Stop when they reach neck height, then lower them back to the starting position and repeat. Keep your palms facing your body throughout the movement.