The 14 Best Back Exercises, According to Trainers

The upright row is another classic back exercise. According to the American Sports and Fitness Association (ASFA), you'll feel this most in your shoulders, upper back, biceps, and traps (the muscles that start around the base of the neck and extend down the back and shoulders).

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.