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Home Upper Back Exercises. Face Pull The barbell bent over row strengthens your upper back, shoulders, biceps, grip and, it's the perfect accessory exercise for improving your deadlift. Muscles worked: Latissimus dorsi and trapezius.

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How to do pull-ups: This at-home back exercise proves that you don't need huge weights to make some huge strength gains. Make sure to roll shoulders forward and focus on "rolling" your back down downwards, keeping your chest and shoulders relatively close to your thighs. The bent-over row works the opposite muscle group, the upper back (traps, lats, rhomboids and rear deltoids), as well as your biceps and abs, which help keep your torso stable.

Take a slight bend in knees, shift hips back, and lower torso until it's parallel to the floor.

Pause for a second, and then lower your arms back down to the.

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Squeeze your shoulder blades together as you pull back. This bodyweight back exercise video shows prisoner lunges, prisoner squats and the stick-up to work the upper back without any equipment. Come down on all fours and take a deep breath.

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