30 exercises
Upper back exercises
30 exercises that work your upper back, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.
Body weight
Inverted row under a sturdy tableLats, Upper back
Towel row on a doorLats, Upper back
Pull-upLats, Upper backBody weightLying Y-T-W raiseUpper back, Rear shouldersDumbbells
Dumbbell bent-over rowLats, Upper back
Renegade rowLats, Upper back
Chest-supported rowUpper back, Lats
One-arm dumbbell rowLats, Upper back
Dumbbell farmer carryForearms, Upper back
Incline dumbbell rowUpper back, Lats
Neutral-grip dumbbell rowUpper back, Lats
Bent-over reverse flyRear shoulders, Upper backKettlebell
One-arm kettlebell row
Two-arm kettlebell rowBands
Band pull apartBarbell
Barbell rowLats, Upper back
Farmer carryForearms, Upper back
Rack pullLower back, Glutes, Upper back
T-bar rowUpper back, Lats
Reverse-grip barbell rowLats, Upper back
Barbell rear delt rowRear shoulders, Upper backCables
Seated cable rowLats, Upper back
Face pullRear shoulders, Upper back
One-arm cable rowLats, Upper back
Elevated cable rowLats, Upper back
Cable rope rear delt rowRear shoulders, Upper backMachines
Machine iso rowLats, Upper back
Machine high rowUpper back, Lats
Chest-supported T-bar rowUpper back, Lats
Smith machine rowUpper back, LatsExercises by muscle
ChestFront shouldersSide shouldersRear shouldersTricepsBicepsForearmsLatsLower backAbsObliquesGlutesQuadsHamstringsInner thighsCalvesHip flexors
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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