The upper back contains a large muscle and several smaller muscles that often work in harmony. The large muscle is known as the trapezius and it has upper, middle and lower fibers. If you are looking to grow this trapezoidal-shaped muscle, you need to perform the right exercises and use adequate resistance. Lifting heavier light weights might give you muscular endurance, but you will not put on much size.
Shrug
The shrug is a popular trapezius exercise that involves a basic movement pattern. You need a barbell or set of dumbbells to do shrugs. Stand with your feet shoulder-width distance apart and hold the bar down in front of your thighs with an overhand, shoulder-width grip. Keeping your arms straight, lift your shoulders in the air and hold for a second. Do not round or rotate your shoulders when you do this. Slowly lower your arms back down and repeat. This exercise also works a small muscle on the side of the neck called the levator scapulae. For a more advanced variation, perform an overhead shrug. Lift the bar or a set of dumbbells overhead with your arms fully extended and perform shrugs.
Upright Row
The upright row targets the traps as well as the deltoids and biceps. The delts sit on the outsides of the shoulders. Stand with your feet about shoulder-width distance apart and hold a barbell in front of your thighs with your hands about 10 inches apart and palms facing your body. Steadily lift the bar in front of your body until it is up to at least chest level. As you do this, keep your elbows higher than your forearms. Hold for a second, slowly lower the bar and repeat. You also have the option of using dumbbells.
Seated Cable Row
A seated cable row works the large latissimus dorsi muscles in the back and the mid to lower fibers of the trapezius. Sit on the seat of a cable machine and place your feet shoulder-width distance apart on the slanted steel foot rest. Keeping your back straight, grasp the angled close-grip bar with your arms fully extended in front of you. Your back should be arched slightly at this point. Steadily pull the bar in toward your lower chest as you squeeze your shoulder blades together. Hold this position for a full second, extend the bar back out and repeat. When pulling the bar in, keep your arms close to your sides.
Incline Reverse Fly
The incline reverse fly works the traps, rhomboids and rear deltoids. The rhomboids sit between the shoulder blades in the upper back. Begin this exercise from a face down position on an incline bench while holding dumbbells straight down toward the floor with your palms facing forward. Keeping a slight bend in your elbows, raise the weights out to your sides until your arms are parallel to the floor. Squeeze your shoulder blades together for a second, slowly lower your arms and repeat.
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