Photo 0 of 6. Hold the position for 10 seconds before slowly returning your arm and leg to the ground. Dumbbell Reverse Fly. Draw your shoulder blades back and lock them in place, then pull your elbows back until your hands are touching your torso, near your bottom ribs. We're Hiring! Computer work, lab and research-heavy jobs, and inactive lifestyles can weaken your back, chest and arm muscles, and cause you to slouch. Because when I put good stuff in, I feel better all day long. You can perform this exercise using dumbbells as shown or with a resistance band or cable machine to really feel your upper-back muscles working. Canada U. The bad stuff makes me feel weak. Eat your fruits and veggies. Share on: If you want more of a challenge, try increasing the reps or the weight for each exercise. Article Info This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Push Ups. You may need to use a lighter weight for this challenging move that works the muscles in your middle and upper back. This is an intermediate back workout designed to help you tone and build strength.