FYL
Upper Back
Upper Back Exercises86
Tap any exercise for step-by-step instructions, muscles worked and a demo. Log any of them — sets, reps and PRs — in FYL.
Rhomboids, mid-traps and rear delts pull your shoulder blades together — the posture muscles. Rows, face pulls and reverse flys own this region.
It thrives on volume and frequency: 10–20 weekly sets of 8–15 reps spread across rowing variations. A stronger upper back also means a steadier bench and a safer deadlift lockout.
Train upper back inside a proven plan — see the free program library.
Exercises
Showing 1–36 of 86
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Back Lever
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Band One Arm Standing Low Row
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Band One Arm Twisting Seated Row
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Barbell Incline Row
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Barbell One Arm Bent Over Row
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Barbell Pendlay Row
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Barbell Reverse Grip Bent Over Row
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Barbell Reverse Grip Incline Bench Row
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Bent Over Row (Barbell)
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Bent Over Row (Dumbbell)
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Bodyweight Squatting Row
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Bodyweight Squatting Row (with Towel)
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Bodyweight Standing Close-grip One Arm Row
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Bodyweight Standing Close-grip Row
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Bodyweight Standing One Arm Row
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Bodyweight Standing One Arm Row (with Towel)
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Bodyweight Standing Row
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Bodyweight Standing Row (with Towel)
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Cable Decline Seated Wide-grip Row
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Cable Floor Seated Wide-grip Row
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Cable High Row (kneeling)
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Cable Incline Bench Row
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Cable Low Seated Row
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Cable One Arm Bent Over Row
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Cable One Arm Straight Back High Row (kneeling)
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Cable Palm Rotational Row
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Cable Reverse-grip Straight Back Seated High Row
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Cable Rope Crossover Seated Row
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Cable Rope Elevated Seated Row
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Cable Rope Extension Incline Bench Row
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Cable Rope Seated Row
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Cable Seated One Arm Alternate Row
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Cable Seated Wide-grip Row
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Cable Standing Row (v-bar)
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Cable Standing Twist Row (v-bar)
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Cable Straight Back Seated Row