Having strong upper back muscles will allow you to complete your workout routines much easier, and with less pain. It goes without saying that when your muscles are better able to lift and support heavier weights, you can accelerate your workout results. Being able to consistently lift heavier weights without damaging your body is a great way to ensure that your muscles develop much quicker. The following exercises should allow you to target the various muscles of your upper back which will allow you to get a better workout from the rest of your routine.

Shoulder Press This exercise targets the deltoid shoulder muscles and the trapezius muscles of the upper back. Intermediate lifters can begin with five pound dumbbells and then move up in weight depending on the level of fitness. From a standing or seated position, start with the dumbbells at shoulder height with your palms facing forward. More experienced lifters can perform this exercise while seated on an exercise ball. Press the dumbbell straight up until the arm is fully extended overhead. Hold for a few seconds and then slowly lower the weight to the starting position and repeat. The effectiveness of this exercise can be enhanced if you tighten your abs while lifting and inhale when lowering the weight. Try to avoid bouncing the weights up and down as you lift. Repeat this exercise twelve times per set for each arm with a 45 second rest between sets. Alternating Dumbbell Rows This exercise adds some challenge to the standard dumbbell rows by having you alternate your arms as you workout. Because of this, you may need to use slightly lighter weights than you’re used to for an effective workout. Your abs will also get a good workout with this exercise. Start this routine by bending over at the waist until your torso is parallel to the floor, or at a forty-five degree angle. Tense your abdominal muscles and bend your knees slightly as you perform this workout. This will help to support your lower back muscles. Hold the weights straight down and keep your elbows from locking. Slightly bend the right elbow and lift the arm up until the weight is level or higher than your torso. Keep the movement going back down to the start position and repeat the exercise with the left arm. It’s important to keep your movements controlled and slow enough for you to stay in control. Repeat for 1-3 sets of 12 reps each for each arm. Seated Row This exercise targets the upper back muscles, especially the lats. The use of a rubber resistance band greatly enhances the control over the movements of this exercise and spreads out the workout force across various muscles. If possible, begin this exercise with the resistance band firmly anchored to a chest-height object such as a door handle on a locked door. In this case, the exercise is performed while sitting on an exercise ball to aid in balance and tone while performing the routine. If there is nothing to attach the band to, sit on the floor with your legs straight out and use your feet as the anchor. Position the band across the midpoint of your feet. For extra security, press the flat of your feet against the wall with the band securely in place. There should be some tension on the band before you begin. Extend your arms forward with your palms facing each other. You’ll feel your back muscles stretch. Pull straight back, keeping your elbows in close to your sides. Stop pulling when your elbows are at your torso. You will soon feel your shoulder blades squeezing together in back. Try to keep your back straight and tall, but with your shoulders relaxed. Avoid leaning back or forwards as you workout. This will weaken the effect of the workout and may cause your lower back some pain. Exhale on the backstroke and inhale on the forward row. Do this for three sets of 15 reps with 45 second rests between sets. Though a strong upper back is ideal. Building a strong core and lower back is important for stability and size. Check out these great lower back.