• Trapezius and rhomboids are the two major muscles located at the upper back of the human body. Rhomboids are rhombus shaped muscles and are located below the neck. These muscles stretch all across the shoulder blade and come down from the upper back centre. Trapezius is much bigger and is triangular. It starts from the centre back, goes up to the neck and down crossing the shoulder blade.

Shrugging

• You can exercise your trapezius muscles by shrugging. To shrug is to move your shoulders up and down. You can add varieties of pressure on the muscles by adding weights to your exercise. To use dumbbells, hold them straight keeping your hands by your side while shrugging. You can also use cables, resistance bands and barbells. Try using wrist wraps for a better grip. The most effective and challenging manner of shrugging exercise is an inverted one. In this, you have to use your hands on parallel bars and turn your body. Now shrug while your body is upside down. Rotating your shoulders in a semicircular motion from front to rear, while you shrug up and down is additionally beneficial to those who have no shoulder problems.

Rowing Upright

• This exercise is called the upright row. This also targets the trapezius muscles. For this, you have to hold a barbell a little below your waist level. Keep your hands apart at shoulder width. Hold the barbell closer to the body and then pick it up. Stop your hands once the bar has reached the chest level, and lower them from there. You can also use a cable machine to perform this exercise.

Downward Pull

• This exercise helps in targeting both the rhomboids and trapezius muscles. It is an extremely beneficial workout for your upper back. As obvious from the name, you have to make movements as you are pulling down something that is placed at a height. These exercises are done by using different types of pulley machines that can lift a weight.

Chin Ups And Pull Ups

• Chin up and pull up are extremely good for the upper back. Experts suggest that the only equipment required for these exercises is the simple overhead bar. The basic pull up exercise involves holding on to the bar and pulling your body upwards to get your elbows by your side. After that you have to lower the body slowly down to the starting position and start the pull up again. Variations can be added by tying a dip belt on your waist. This adds an extra amount of weight, which ultimately helps in a tougher workout.