1. Work the Upper Body
Upright row push outs are great when it comes to sculpting and building the trapezius and rhomboids. They also work the latissimus dorsi as well as the erector spinae. This back exercise strengthens areas that don't easily get a work out. Your posture is important so check it throughout the exercise to get the maximum effect. Use two dumbbells or a barbell for the exercise. Dumbbells seem less cumbersome and work easier.
2. Stand Correctly
Stand erect with the feet hip distance apart. The knees should be slightly bent and your shoulders back and down. Focus on keeping the abdominal muscles tight as you proceed with the exercise. Start with low weight dumbbells and work up. For a beginner, two 2 1/2 lbs. dumbbells or a barbell with 1 lb. added to each side works well. Grab the barbells or dumbbell with your palms facing the floor and arms down and in front of the body.
3. Begin the Upright Row Push Outs
Start with your hands in front of you, with the palms face down and the ends of the dumbbells touching. Lift the dumbbells or barbell to shoulder height as you keep your elbows up above the level of the hand and out. Once there, push out from the body with your hands and straighten the elbows. Your arms are now straight in front of your body. Lower them back to the start position and begin a second repetition. This should be a slow rhythmic movement that almost forms an oval as you complete the move.
4. Focus on Technique
Keep your body core tight as you do the exercise. This keeps the focus on the back muscles. Breathe in as you bring the barbell or dumbbells up to the shoulder. Breathe out as you push out the dumbbells or barbells. Keep the movement swift and fluid for the best results. Add more weight when you feel comfortable. The object is not to increase weight too fast until you develop the muscles. For women, this exercise is a must if backless gowns are part of the wardrobe.
5. Go Ahead, Have a Ball
Try the exercise on an stability ball. Lay with the upper back and shoulders on the ball. Keep your knees bent and body straight. Perform the exercise as you would if you stood upright. Bring the weights up your chest line, push up and lower down and toward the body. Maintaining balance on the ball adds extra muscle groups to the mix and difficulty to the exercise.
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