Upper back
Rhomboids and mid traps for rows, scapular control and posture.
- Middle traps
- Lower traps
- Rotator cuff
Exercises that train the Upper back
- Band Bent Over RowPrimary · Resistance band
- Band One Arm Twisting Seated RowPrimary · Resistance band
- Band Seated RowPrimary · Resistance band
- Band Straight Back Seated RowPrimary · Resistance band
- Barbell Bent Over RowPrimary · Barbell
- Barbell Incline RowPrimary · Barbell
- Barbell Reverse Grip Bent Over RowPrimary · Barbell
- Bodyweight Squatting RowPrimary · Bodyweight
- Bodyweight Squatting Row (with Towel)Primary · Bodyweight
- Bodyweight Standing Close Grip One Arm RowPrimary · Bodyweight
- Bodyweight Standing Close Grip RowPrimary · Bodyweight
- Bodyweight Standing One Arm RowPrimary · Bodyweight
- Bodyweight Standing One Arm Row (with Towel)Primary · Bodyweight
- Bodyweight Standing RowPrimary · Bodyweight
- Bodyweight Standing Row (with Towel)Primary · Bodyweight
- Bottle Weighted Gorilla RowPrimary · Bodyweight
- Cable Low Seated RowPrimary · Cable
- Cable One Arm Twisting Seated RowPrimary · Cable
- Cable Seated RowPrimary · Cable
- Cable Seated Supine Grip RowPrimary · Cable
- Cable Seated Wide Grip RowPrimary · Cable
- Cable Squat Row (with Rope Attachment)Primary · Cable
- Cable Straight Back Seated RowPrimary · Cable
- Cambered Bar Lying RowPrimary · Barbell
- Dumbbell Bent Over RowPrimary · Dumbbell
- Dumbbell Hammer Grip Incline Bench Two Arm RowPrimary · Dumbbell
- Dumbbell Incline RowPrimary · Dumbbell
- Dumbbell Lying External Shoulder RotationPrimary · Dumbbell
- Dumbbell Lying Rear Delt RowPrimary · Dumbbell
- Dumbbell One Arm Bent Over RowPrimary · Dumbbell
- Dumbbell Palm Rotational Bent Over RowPrimary · Dumbbell
- Dumbbell Renegade RowPrimary · Dumbbell
- Dumbbell Reverse Grip Incline Bench One Arm RowPrimary · Dumbbell
- Inverted RowPrimary · Bodyweight
- Inverted Row Between ChairsPrimary · Bodyweight
- Inverted Row with StrapsPrimary · Bodyweight
- Kettlebell Alternating Renegade RowPrimary · Kettlebell
- Kettlebell Bent Over RowPrimary · Kettlebell
- Lever Bent Over Row (Plate Loaded)Primary · Barbell
- Lever High Row (Plate Loaded)Primary · Machine
- Lever Reverse Grip Vertical RowPrimary · Machine
- Lever Reverse T Bar RowPrimary · Machine
- Lever Seated RowPrimary · Machine
- Lever T Bar Row (Plate Loaded)Primary · Machine
- Pulse RowPrimary · Bodyweight
- Resistance Band Seated Straight Back RowPrimary · Resistance band
- Ring High RowPrimary · Bodyweight
- Suspender Weighted Inverted RowPrimary · Bodyweight
- Assisted Close Grip Underhand Chin-UpSecondary · Machine
- Assisted Pull-UpSecondary · Machine
- Band Assisted Pull-Up (Version 3)Secondary · Resistance band
- Band Bent Over Rear Lateral RaiseSecondary · Resistance band
- Band Face PullSecondary · Resistance band
- Band Front Lateral RaiseSecondary · Resistance band
- Band Kneeling One Arm PulldownSecondary · Resistance band
- Band Lying Hip External RotationSecondary · Resistance band
- Band Lying Hip Internal RotationSecondary · Resistance band
- Band Standing Rear Delt RowSecondary · Resistance band
- Barbell Shoulder Grip Upright RowSecondary · Barbell
- Barbell ShrugSecondary · Barbell
- Barbell Upright RowSecondary · Barbell
- Barbell Wide Grip Upright RowSecondary · Barbell
- Battling RopesSecondary · Bodyweight
- Bench Pull-UpSecondary · Bodyweight
- Cable Bar Lateral PulldownSecondary · Cable
- Cable Close Grip Front Lat PulldownSecondary · Cable
- Cable Cross Over Lateral PulldownSecondary · Cable
- Cable Cross Over Revers FlySecondary · Cable
- Cable One Arm Lat PulldownSecondary · Cable
- Cable PulldownSecondary · Cable
- Cable Rear Delt Row (Stirrups)Secondary · Cable
- Cable Reverse Grip PulldownSecondary · Cable
- Cable Seated High Row (V Bar)Secondary · Cable
- Cable ShrugSecondary · Cable
- Cable Standing Rear Delt Row (with Rope)Secondary · Cable
- Cable Standing Shoulder External RotationSecondary · Cable
- Cable Straight Arm Pulldown (Version 2)Secondary · Cable
- Cable Twisting Overhead PressSecondary · Cable
- Cable Upright RowSecondary · Cable
- Chin-UpSecondary · Bodyweight
- Chin-Up (Narrow Parallel Grip)Secondary · Bodyweight
- Circles ArmSecondary · Bodyweight
- Close Grip Chin-UpSecondary · Bodyweight
- Commando Pull-UpSecondary · Bodyweight
- Dumbbell One Arm Reverse Fly (with Support)Secondary · Dumbbell
- Dumbbell One Arm Upright RowSecondary · Dumbbell
- Dumbbell Pullover (Version 2)Secondary · Dumbbell
- Dumbbell Rear FlySecondary · Dumbbell
- Dumbbell Scott PressSecondary · Dumbbell
- Dumbbell ShrugSecondary · Dumbbell
- Dumbbell Standing Bent Arm Lateral RaiseSecondary · Dumbbell
- Dumbbell Standing Scapular External RotationSecondary · Dumbbell
- Dumbbell Upright RowSecondary · Dumbbell
- Hammer Grip Pull-Up on Dip CageSecondary · Bodyweight
- Handstand Hold on WallSecondary · Bodyweight
- Lever Front PulldownSecondary · Machine
- Lever Seated Reverse FlySecondary · Machine
- Lever Shrug (Plate Loaded)Secondary · Machine
- Lying Around the WorldSecondary · Bodyweight
- Medicine Ball Overhead SlamSecondary · Bodyweight
- Pull-Up (Negative)Secondary · Bodyweight
- Push-Up PlusSecondary · Bodyweight
- Reverse Grip Machine Lat PulldownSecondary · Machine
- Rocky Pull-Up PulldownSecondary · Bodyweight
- Shoulder Grip Pull-UpSecondary · Bodyweight
- Swimmer KicksSecondary · Bodyweight
- Table Top BridgeSecondary · Bodyweight
- Wide Chin-UpSecondary · Bodyweight
- Wide Grip Pull-UpSecondary · Bodyweight
- Wide Grip Rear Pull-UpSecondary · Bodyweight
- Roll Kneeling Upper Back RotationPrimary · Bodyweight
- Roll Middle Back Lying on FloorPrimary · Bodyweight
- Roll RhomboidsPrimary · Bodyweight
- Band Warm Up Shoulder StretchSecondary · Resistance band
- Kneeling Lat StretchSecondary · Bodyweight
- Rear Delt StretchSecondary · Bodyweight
- Roll Posterior Shoulder Lying on FloorSecondary · Bodyweight
- Roll Shoulder Back Rotation Lying on FloorSecondary · Bodyweight
- Roll Shoulder Blade Reach Lying on FloorSecondary · Bodyweight
- Rowing (with Rowing Machine)Primary · Machine
- Side Step Rear Delt RowPrimary · Bodyweight
- Stepback PulldownSecondary · Bodyweight
- Walk Elliptical Cross TrainerSecondary · Machine
How to train it
Train the Upper back with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.
Open the muscle planner →Upper back FAQ
What are the best exercises for the Upper back?
Band Bent Over Row, Band One Arm Twisting Seated Row, Band Seated Row and Band Straight Back Seated Row are among the most effective upper back exercises. Pair a heavy compound movement with one or two assistance exercises to train the upper back through its full range.
How often should you train the Upper back?
Training the upper back two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding upper back sessions so the muscle can recover and grow.
