Upper back exercises
Between and around your shoulder blades sit the muscles that pull them together and keep your shoulders stacked when you press. Rows, face pulls and rear-delt work all land here. It is the quiet partner of every good press.
45 exercises
Band Row
Upper Back, Lats
Resistance Bands
Barbell Row
Lats, Upper Back
Barbell & Plates
Cable High Row
Upper Back, Lats
Cable Machine
Cable Y Raise
Upper Back, Side Delts
Cable Machine
Cat-Cow
Upper Back, Lower Back
Bodyweight
Chest-Supported Dumbbell Row
Upper Back, Lats
Dumbbells · Adjustable Bench
Dumbbell Bent-Over Row
Lats, Upper Back
Dumbbells
Dumbbell Rear Delt Row
Rear Delts, Upper Back
Dumbbells
Dumbbell Y Raise
Upper Back, Rear Delts
Dumbbells · Adjustable Bench
Eagle Arm Stretch
Upper Back, Rear Delts
Bodyweight
Feet-Elevated Inverted Row
Upper Back, Lats
Smith Machine or Squat Rack · Adjustable Bench or Box or Step or Flat Bench
Foam Roll Upper Back
Upper Back, Traps
Foam Roller
Foam Roller Thoracic Extension
Upper Back
Foam Roller
Front Rack Carry
Deep Core, Upper Back
Dumbbells or Kettlebell
Inverted Row
Upper Back, Lats
Smith Machine or Squat Rack
Landmine Row
Upper Back, Lats
Barbell & Plates · Landmine Attachment
Machine Row
Upper Back, Lats
Plate-Loaded or Selectorized Row Machine
Meadows Row
Lats, Upper Back
Barbell & Plates · Landmine Attachment
One-Arm Dumbbell Row
Lats, Upper Back
Dumbbells · Adjustable Bench or Flat Bench
Open Book
Upper Back, Obliques
Bodyweight
Pendlay Row
Upper Back, Lats
Barbell & Plates
Prone Swimmer
Upper Back, Rear Delts
Bodyweight
Prone T Raise
Rear Delts, Upper Back
Bodyweight
Prone Y Raise
Traps, Upper Back
Bodyweight
Puppy Pose
Lats, Upper Back, Chest
Bodyweight
Renegade Row
Lats, Upper Back
Dumbbells
Reverse-Grip Barbell Row
Lats, Upper Back
Barbell & Plates
Rowing Machine Row
Quads, Glutes, Lats, Upper Back
Rowing Machine
Rowing Sprint Intervals
Quads, Glutes, Lats, Upper Back
Rowing Machine
Scapular Push-Up
Upper Back, Chest
Bodyweight
Seated Cable Row
Lats, Upper Back
Cable Machine or Seated Cable Row
Seated Upper-Back Reach
Upper Back, Rear Delts
Bodyweight
Single-Arm Cable Row
Lats, Upper Back
Cable Machine
Single-Arm Inverted Row
Lats, Upper Back
Smith Machine or Squat Rack
Single-Arm Towel Row
Lats, Upper Back
Bodyweight
Smith Machine Row
Lats, Upper Back
Smith Machine
Suspension Face Pull
Rear Delts, Upper Back
Suspension Trainer
Suspension Row
Upper Back, Lats
Suspension Trainer
Table Row
Upper Back, Lats
Bodyweight
Thread the Needle
Upper Back, Rear Delts
Bodyweight
Towel Door Row
Upper Back, Lats
Bodyweight
Underhand Inverted Row
Lats, Upper Back
Smith Machine or Squat Rack
Wall Slide
Rotator Cuff, Upper Back, Side Delts
Bodyweight
Wide-Grip Inverted Row
Upper Back, Rear Delts
Smith Machine or Squat Rack
World's Greatest Stretch
Hip Flexors, Hamstrings, Upper Back
Bodyweight