Back: Upper Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


"The Swimmer" on the Balance Board
Summary

This exercise is good for increasing overall back strength.

  • Muscle Group: Back, Back: Lower, Neck, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Balance Board
  • Categories: Core
Side Plank on the Balance Board
Summary

This exercise works well for increasing low back strength and stability.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Balance Board
  • Categories: Core
The Swimmer
Summary

This is a good exercise for the whole back and glutes.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Shoulder and Back Exercise
Summary

This is a great exercise for targeting your shoulders and back.

  • Muscle Group: Back, Back: Lower, Triceps, Shoulder: Side, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Alternating Front & Back Shoulder Raise
Summary

This is a simple shoulder exercise.

  • Muscle Group: Biceps, Chest, Forearms (Wrist), Lats, Serratus Anterior, Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear, Back: Upper, Back: Middle
  • Equipment: Exercise Tube or Band
  • Categories: Strength
Shoulder External Rotation with Exericse Band
Summary

This is a simple but very effective rotator cuff and shoulder exercise.

  • Muscle Group: Shoulder: Side, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Shoulder Shrugs with Exercise Band
Summary

This exercise strengthens the neck muscles.

  • Muscle Group: Back, Trapezius: Upper, Back: Upper
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Dumbbell Single Arm Rowing
Summary

If you do not have a bench or do not go to the gym, you can also do this on the edge of a stable couch or bed.

  • Muscle Group: Biceps, Lats, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Free Weights, Bench
  • Categories: Strength
Back and Shoulder Exercise with Exercise Band
Summary

This is a simple exercise to strengthen the shoulders as well as the back.

  • Muscle Group: Back, Back: Lower, Serratus Anterior, Shoulder: Front, Core, Back: Upper, Back: Middle
  • Equipment: Exercise Tube or Band
  • Categories: Strength, Core
Back Muscles
Summary

This is a great exercise for strengthening postural muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Rear, Core, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Side Star Plank from Elbow
Summary

This exercise is very effective for targeting the core stabilizing muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Upper and Middle Back Stretch
Summary

This exercise is a relaxing way to stretch the spine.

  • Muscle Group: Back, Chest, Abs: Side, Abs, Core, Back: Upper, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Stretches
Seated Back Stretch
Summary

A simple exercise that can be done on any chair (even an office chair!) as well as on the exercise ball.

  • Muscle Group: Back, Back: Lower, Neck, Back: Upper, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Stretches
Seated Rows on the Ball
Summary

This exercise focuses on the muscles of the shoulder & middle of the back.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Upper Back Curl
Summary

This is a great stretch for your upper back.

  • Muscle Group: Back, Back: Lower, Neck, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates

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