The upper back muscles, specifically the rhomboids and trapezius muscles are responsible for pulling the shoulder blades together and elevating the shoulders. Their development is critical to counterbalance the chest and anterior shoulder (front) muscles. This helps prevent "rounded shoulders" which is caused by overdevelopment of the chest and front shoulders, and can help improve posture and reduce the risk of injury. 
You're probably thinking, "the lat pulldown does the trick." That's partly true. It's a great back exercise, but the lat pulldown primarily works the middle to low back musculature. So it's important to incorporate some upper back exercises to balance all the chest work you do. The seated high pulley row is an excellent exercise that targets the upper back muscles. This exercise can be performed on a cable system or a machine specifically designed for this purpose. When beginning this exercise, keep the head and low back in neutral position and arms extended in front of the body and parallel to the floor. Prior to initiating the movement, retract the scapula by pinching the shoulder blades together. Pull the bar or handles towards the sternum (you don't need to make contact), pause, and then return to the starting position. The scapula can remain contracted throughout this movement or you can release the contraction at the end of each repetition.
Another exercise for the upper back is the seated dumbbell shrug. To perform this exercise you should be seated at the end of a flat bench or chair with dumbbells in hand. Keep the chin tucked in and the arms straight to the sides of the body with the thumbs turned slightly inward. Pinch the shoulder blades together and then raise the shoulders upward toward the ears. Again, the scapula can remain retracted or you can release the contraction at the end of each repetition. 
Maintain good posture throughout each exercise and don't hold your breath. For beginners, one to two sets of 8 to 15 repetitions should suffice. Intermediate and advanced lifters can perform three to four sets with a repetition range of 6 to 15.
No matter what piece of equipment or resistance apparatus you're using, it is important to remember to keep the resistance in direct opposition (or as close as possible) to the movement pattern. This will help maximize the benefits from each exercise.
We all have a tendency to work the muscles we can see. When we look in the mirror we see chest, biceps, triceps, abdominals, thighs, etc., hence, we tend to train those muscles a little more than the ones we can't see. A sound resistance training program should include exercises that target the upper back to ensure well-balanced muscular development.
This article first appeared in Austin Fit Magazine. |