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Upper Back
The back muscles are often overlooked in weight training; yet they are largely responsible for a nice straight posture. The following exercises require little in the way of exertion; but they are extremely effective in protecting you from that rolled shoulder, dowager hump look. Some of these require very little weight for best results; others you will want to start with a small amount of weight (a can of soup) and gradually build up to a comfortable maximum. Body alignment is crucial here: Too much weight may cause you to sacrifice proper body alignment. It is not worth it.
Rhomboid Press (Use no greater than 5 lb weights, to isolate the Rhomboids)
Starting Position: Standing with your arms extended out to the side, your elbows bent 90 degrees, and your lower arm and hand parallel to the ground, slowly pull your elbows back, pressing your shoulder blades together as far as comfortably possible. Hold for a second, and slowly return to the starting position. Repeat 10 to 15 times.
  
Kneeling Position: With one foot on a bench or chair and the other on the ground, bend your upper body over until your chest is resting on your bent leg. Keep your neck and head relaxed. Begin with your arms hanging down on each side of your bent leg. Keeping your elbows in line with your shoulder, bend and raise them until they are just a little above your back. Slowly lower then to the starting position. Repeat 10 to 15 times.
 
One Arm Rows (Start with 3 - 5 lbs, work up to about 15 lbs)
Starting Position: With one foot on a bench or chair and the other on the ground, bend over and support your body on your knee with the same arm as the bent knee. Holding your free arm forward at about a 45-degree angle (like you’re about to reach out and grab an oar), slowly flex your elbow and bring your hand toward your body until your hand is level with your waist. Slowly return to the starting position. Repeat 10 to 15 times. Change sides and repeat.
 
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