The Top Upper Back Exercises
to Increase Muscle Mass

These top upper back exercises are the way to go, if you are hoping to increase muscle mass and improve your core strength.

Not only will they greatly diversify and improve your weight training routine, but upper back exercises will strengthen your core to reduce chronic back pain and your risk of injury.

Ready to begin?

• Rows:

Rows are one of the best back exercises to work your lats, which are muscles located on each side of your body. Rows also provide an added bonus by simultaneously working out your biceps.

1. To perform this exercise, bend forward at a 45° angle, and hold your weights with your arms hanging down in front of you.

2. Contract your back as you pull your elbows and weights toward your torso to complete one repetition.

3. Do 8 to 12 repetitions and 3 sets of this exercise to strengthen your back and protect your core.

• Pullovers:

Pullovers are a highly recommended choice in back exercises. Pullovers will again work your lats, and they will also strengthen your triceps and chest. A simple pullover can be performed on a weight bench or balance ball.

1. Start the exercise by lying back on a weight bench and holding a single weight over your head, parallel to your body.

2. Slowly lift the weight up above your head, and return to starting position for one rep.

3. Complete 12 repetitions and 3 sets of the exercise to strengthen your upper back.

A simple and highly effective choice in exercising the back is the reverse fly. This is an exercise that will target your upper back to improve your posture by increasing strength in the trapezius, rhomboids, and rear shoulder muscles.

1. To perform this exercise, sit on a weight bench, and bend forward toward your knees.

2. Hold a dumbbell in each hand at your sides, and slowly raise the dumbbells to shoulder level. This is one repetition.

3. Perform 10 repetitions of the exercise in 3 sets to greatly strengthen your upper back and tone your shoulders.

When you add these simple upper back exercises to your already existing workout routine, you have the opportunity to greatly improve the tone of your upper back, shoulders, and even lower back.

Paying attention to strengthening your back in your exercise routine will reduce your risk for injury, and as an added bonus, women will look great in bikinis or strapless dresses!

Always start each exercise with a comfortable weight and increase slowly to reduce your risk of injury.

**Related Articles of Interest**


Shoulder Shrug 

Back Stretching Exercises 

Back Exercise 

Back Exercises 

Exercise For Back Pain 

Return from Upper Back Exercises to Health and Fitness

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