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 37–72 of 86
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Cable Upper Row
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Cambered Bar Lying Row
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Chin-ups (narrow Parallel Grip)
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Dumbbell Incline Row
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Dumbbell Incline Y-raise
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Dumbbell Lying Rear Delt Row
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Dumbbell One Arm Bent-over Row
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Dumbbell Palm Rotational Bent Over Row
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Dumbbell Reverse Grip Incline Bench One Arm Row
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Dumbbell Reverse Grip Incline Bench Two Arm Row
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Dumbbell Reverse Grip Row (female)
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Dumbbell Side Plank With Rear Fly
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Elbow Lift - Reverse Push-up
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Elevator
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Ez Bar Reverse Grip Bent Over Row
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Front Lever Reps
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Inverted Row
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Inverted Row Bent Knees
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Inverted Row On Bench
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Inverted Row V. 2
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Inverted Row With Straps
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Kettlebell Alternating Renegade Row
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Kettlebell Alternating Row
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Kettlebell One Arm Row
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Kettlebell Two Arm Row
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Lever Alternating Narrow Grip Seated Row
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Lever Bent Over Row
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Lever Bent-over Row With V-bar
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Lever High Row
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Lever Narrow Grip Seated Row
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Lever One Arm Bent Over Row
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Lever One Arm Lateral High Row
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Lever Reverse Grip Vertical Row
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Lever Reverse T-bar Row
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Lever Seated Row
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Lever T-bar Reverse Grip Row