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 73–86 of 86

Lever Unilateral Row Upper Back Machine
London Bridge Upper Back Other equipment
Medicine Ball Overhead Slam Upper Back Other equipment
One Arm Towel Row Upper Back Bodyweight
Resistance Band Seated Straight Back Row Upper Back Band
Rope Climb Upper Back Other equipment
Seated Row (Cable) Upper Back Cable
Skin The Cat Upper Back Bodyweight
Smith Bent Over Row Upper Back Machine
Smith Narrow Row Upper Back Machine
Smith One Arm Row Upper Back Machine
Smith Reverse Grip Bent Over Row Upper Back Machine
Suspended Row Upper Back Bodyweight
T-Bar Row Upper Back Machine