Exercises to Strengthen Middle & Upper Back

Strength exercises add muscle mass, improve coordination and balance and aid flexibility. Many people, though, neglect the muscles of the back. That is a mistake. The back takes a heavy toll each day and plays a key role in day-to-day activities such as reaching into the cabinet for a glass or carrying the groceries into the house. By strengthening your back, you can make these tasks easier and eliminate back strains and aches. It requires only a few basic exercises to improve your strength in the upper and middle back.

  1. Shrugs

    • The most helpful exercise for strengthening your upper back, which features the top part of the trapezius muscle, is the shrug. You begin by grabbing either a barbell loaded with weight or a pair of dumbbells. Most beginners should start with no more than 20 pounds per dumbbell. If you find the weight ineffective, you can increase it. But never start with weight that is too heavy. It can result in injury. To do a shrug, hold your arms extended at your sides, gripping the dumbbells, or just in front of you gripping the barbell. Then raise your shoulders, employing the muscles of the upper back. Hold the weight up for a count of three. Then lower it and repeat the move. Do 10 to 15 repetitions and 2 to 4 sets.

    Rows

    • Several different row exercises target the middle back area. Some bodybuilders refer to them as horizontal pulls. One of the most common is the standing bent-over row. In this exercise, you stand with your feet flat and bend forward at the waist to pick up a barbell loaded with weight. Hold the barbell midway between your knees and ankles. Then bend your arms at the elbow while raising the weight to the area that separates your chest and stomach. Keep your elbows close to your sides during the exercise to isolate the middle part of your back. Do 2 to 4 sets with 10 repetitions per set.

    Deadlifts

    • The most beneficial exercise for strengthening the back is the deadlift. It works all of the muscles of the back. To begin the exercise, place your feet shoulder-width apart with a barbell loaded with weight in front of you on the ground. Drop down to pick up the weight by placing the spine in a neutral position and lowering the hips toward the ground. Keep shoulders back by squeezing them together. Keep your chest and head facing forward. Grip the bar using either an overhand or underhand grip. To lift the weight, tighten your glutes and push against the floor with your feet. This allows the legs to power the weight upward. Your hips and shoulders should rise at the same time. Lock out your back at the top of the lift by employing the strength of your back, shoulder and arm muscles. The bar should rise to the midway point of your upper thigh.