Here are five great strengthening exercises to work on upper to mid back strengthening.
- Scapular Retractions (Shoulder Blade Squeezes)
Targets: Rhomboids and middle trapezius
- How to do it:
- Sit or stand with good posture.
- Pull your shoulder blades back and down (like pinching a pencil between them).
- Hold for 5 seconds, then release.
- Repeat 10–15 times.
- Why it’s effective:
Reinforces postural awareness and counters forward-shoulder slouching.
- Resistance Band Rows
Targets: Rhomboids, latissimus dorsi, and rear deltoids
- How to do it:
- Anchor a resistance band in front of you.
- Hold the handles or ends and pull them back toward your ribs, keeping elbows close to your body.
- Squeeze shoulder blades at the end.
- Perform 2–3 sets of 10–15 reps.
- Why it’s effective:
Strengthens major pulling muscles, promoting scapular stability and posture.
- Wall Y-Raises
Targets: Lower trapezius and upper back stabilizers
- How to do it:
- Stand with your back against a wall.
- Raise your arms into a “Y” position while keeping your lower back and arms close to the wall.
- Hold for 3 seconds at the top, then lower.
- Repeat 10–12 times.
- Why it’s effective:
Encourages proper overhead movement mechanics and scapular upward rotation.
- Prone T or W Lifts
Targets: Rhomboids, trapezius, and posterior deltoids
- How to do it:
- Lie face down (prone) on a mat or bench.
- With arms extended out to the side (“T”) or bent in a “W” shape, lift your arms and chest slightly off the ground.
- Hold for 3 seconds, then lower.
- Perform 2–3 sets of 10–12 reps.
- Why it’s effective:
Builds postural endurance and counteracts kyphotic (rounded upper back) posture.
- Dead Bug with Band Pull-Apart
Targets: Deep core and upper back stabilizers
- How to do it:
- Lie on your back with knees bent at 90°, holding a resistance band with both hands above your chest.
- Slowly lower opposite arm and leg while keeping tension in the band (pulling it apart).
- Return and repeat with the other side.
- Do 2–3 sets of 6–8 per side.
- Why it’s effective:
Teaches coordination and reinforces scapular and core stability simultaneously.
Guidance:
- Exercises can be done 2-3 times per week, ideally following a stretching session.
- Focus on controlled movement and proper form.
- Combine these exercises with ergonomic changes for example: standing/sitting desks, posture reminders, proper placement of computer screen, mouse and keyboard etcetera. This will help with better long-term results.
