Trapezius Exercises: The 6 Best Moves to Get Stronger
Exercises to strengthen your upper back and improve your posture
Do you spend your days sitting in front of a screen? Your shoulders slump forward and your back rounds out. Good news: a few of the best upper back exercises change the game. Strengthening your upper back helps you stand taller and ease tension across your neck and upper back. Here are 5 simple upper back exercises you can do at the gym, at your own pace.
Why strengthen your upper back for better posture
Strengthening your upper back straightens your shoulders and reduces the rounded back caused by long hours of sitting. When you stay hunched over your phone or keyboard, certain muscles weaken. The result: your shoulders roll forward and your back rounds out.
Your upper back is a whole team of muscles. Your upper traps support your neck and shoulders. Your rhomboids pull your shoulder blades together. Your lats stabilize your trunk. Together, this muscle group keeps you upright.
Why does it matter? Strong upper back muscles help you keep your back straight all day long. You hold your posture better, even when seated for a long time. And it works against upper back pain by easing tension, and it can calm the neck pain that builds up after hours at a desk.
Building your back isn't just about looks. It's mostly about feeling good in your body and moving with more ease. Your rib cage opens up, you breathe better. You move more freely. In short, improving your posture starts here, and a few minutes a week are enough to feel the difference in your upper body day to day.
Before you start your back exercises: warm up and go at your own pace
Before you strengthen your upper body, give yourself 5 to 10 minutes of warm-up. A light walk, some shoulder rotations, a few dynamic stretches. It wakes up your muscles and lowers your risk of injury.
Start slow. Pick a weight that lets you keep good form. You can add load later. To explore other strengthening exercises, our guide to weighted exercises pairs well with this workout routine.
Listen to your body. Mild muscle discomfort is normal. Sharp pain is not. If pain persists, stop and check in with a healthcare professional or a physical therapist.
The most important thing? Going at your own pace. There's no race here. Three well-executed reps beat ten rushed ones. Every session brings you closer to a stronger upper body, one step at a time.
The exercises to strengthen your upper back
Here are 5 simple exercises to strengthen your upper back, all doable at the gym. These effective exercises for the upper back target the right area, not every back muscle at once. Beginner or intermediate, you'll find your fit. No complicated equipment, no intimidating moves. The table below sums up the best upper back exercises, the target muscle, and the level of each.
| Exercise | Target muscle | Level |
| Dumbbell row | Mid-back, lats | Beginner |
| Lat pulldown | Lats | Beginner |
| Floor Y raise | Mid and lower traps | Beginner |
| Dumbbell rear delt fly | Rear delts | Beginner to intermediate |
| Cable face pull | Traps, rhomboids | Beginner to intermediate |
Dumbbell row
The dumbbell row targets your mid-back and builds a thicker upper back. It also corrects shoulders that fall forward.
- Hinge your torso forward, keep a straight back, a dumbbell in each hand in the starting position.
- Bend your elbows and pull them back, kept close to your body
- Squeeze your shoulder blades together at the top of the movement
- Lower the dumbbells slowly, controlling the full range of motion
- Intensity: moderate
- Level: beginner
- Sets and reps: 3 sets of 10 to 12
Once you're comfortable, the barbell row is a natural next step: load a barbell and pull with both arms to build a bigger upper back. The dumbbell version stays a simple classic and one of the best back exercises when you're starting out.
Lat pulldown
The lat pulldown develops your lats and gives you a wide back. The movement is guided, so it's reassuring when you're new. You control every rep without stress, right from the starting position. It runs on the same cable station as the cable row, so you can pair the two.
- Grab the bar a little wider than shoulder-width apart
- Sit up straight, thighs tucked under the supports
- Pull the bar down to the top of your chest
- Squeeze your back muscles at the end of the movement
- Raise the bar back up under control, without letting go all at once
- Intensity: moderate
- Level: beginner
- Sets and reps: 3 sets of 10 to 12
Floor Y raise
The floor Y raise needs no equipment at all. It targets your mid and lower traps, the muscles that hold your shoulder blades down and back. It's the movement that fires up the lower trap the most out of everything tested in the lab, and you do it with the weight of your arms alone.
- Lie face down, arms extended in front of you in a Y shape, thumbs pointing up
- Keep your hips and legs on the floor from start to finish
- Raise your arms while pulling your shoulder blades down and back
- Hold the position for 2 seconds, eyes toward the floor
- Lower slowly, then start again
- Intensity: low
- Level: beginner
- Duration: 3 sets of 10 to 12 reps
Dumbbell rear delt fly
The dumbbell rear delt fly strengthens your rear delts and upper back. It fights rounded, forward shoulders head-on and wakes up the upper arms too. A light weight is enough to really feel the work.
- Hinge your torso forward, bend your knees slightly, a dumbbell in each hand
- Keep your arms semi-extended, that's your starting position
- Raise your arms out to the sides up to shoulder height
- Squeeze your shoulder blades at the top, controlling the range of motion
- Lower under control, without swinging
- Intensity: low to moderate
- Level: beginner to intermediate
- Sets and reps: 3 sets of 12 to 15
Cable face pull
The cable face pull is the posture exercise par excellence. This upper back exercise targets your traps and rhomboids and opens up rounded shoulders. The cable keeps tension constant from start to finish, and you add weight as you get stronger.
- Set the pulley to face height and attach the rope
- Grab both ends, step back to put the rope under tension, arms extended in front of you
- Pull toward your forehead while spreading your elbows wide
- Squeeze between your shoulder blades for 1 second, shoulders down
- Return slowly to the starting position
- Intensity: low to moderate
- Level: beginner to moderate
- Sets and reps: 3 sets of 12 to 15
How Econofitness helps you strengthen your back
At Econofitness, you'll find all the equipment to work your upper back, whatever your level.
Cables, dumbbells, a barbell : every move in this upper back workout is easy to do in our gyms.
With more than 75 gyms across Quebec, there's surely one near you. Most are open 24/7 in participating gyms. You train whenever it suits you, early morning or late at night.
Our vibe is simple: no judgment, no pressure. You move forward at your own pace, session after session. In a hurry? The 30-Minute Express Circuit available in some of our gyms gets you working efficiently in little time.
Whatever you choose, at Econofitness, we welcome you to move and feel good.
Frequently asked questions about the upper back exercises
Just starting out and have a few questions? Here are three simple answers to help you strengthen your upper back with confidence, at your own pace.
How often should you train your upper back each week?
Aim for 2 to 3 back workouts per week. Work these moves into your strength program and leave at least one rest day between sessions so your muscles recover. Vary the exercises from one time to the next. And above all, go at your own pace: consistency counts more than intensity.
Which gym machine should you choose for your upper back?
The cable station is the most versatile: one setup covers both the lat pulldown and the face pull. The guided path limits mistakes when you're starting out. Dumbbells come next when you want to train each side separately and gain range of motion.
Does the deadlift work the upper back?
The deadlift mainly works your lower back, legs, and glutes. But it also engages your traps and upper back, which stay braced throughout. It's a more advanced move, like the pull-up: build up to it gradually, once you've mastered the basics.
Ready to strengthen your back? We're waiting for you
A stronger back and better posture are built one session at a time. No need to overdo it. Consistency beats intensity.
Here, you move in a welcoming, judgment-free space. More than 75 gyms are waiting for you across Quebec, most open 24/7 in participating gyms. Whether you choose the Weekend, Écono, Platine, or Extra membership, you'll find an option that fits your schedule and your budget.
Take a look at our memberships and start building your back, at your own pace.
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