Upper back exercises
The muscles between your shoulder blades pull them back and together, which keeps your shoulders from rounding forward under a load. Rows, face pulls and reverse flyes are the heart of it.
57 exercises
Main movers
- Band bent-over rowBeginnerBand
- Band single-arm rowBeginnerBand
- Barbell Bent-Over ShrugIntermediateBarbell
- Barbell Front Rack CarryAdvancedBarbell
- Barbell PulloverIntermediateBarbell
- Barbell Seal RowIntermediateBarbell
- Bent-over barbell rowIntermediateBarbell
- Bent-over dumbbell rowBeginnerDumbbells
- Bent-Over Dumbbell ShrugIntermediateDumbbells
- Chest-Supported Dumbbell High RowIntermediateDumbbells
- Chest-Supported Kettlebell RowBeginnerKettlebell
- Chest-Supported Machine High RowBeginnerMachine
- Chest-supported rowBeginnerDumbbells
- Doorframe rowBeginnerBodyweight
- Double Kettlebell Bent-Over RowIntermediateKettlebell
- Dumbbell Jefferson CurlAdvancedDumbbells
- Dumbbell PulloverIntermediateDumbbells
- Dumbbell Seal RowIntermediateDumbbells
- Incline Dumbbell ShrugBeginnerDumbbells
- Inverted rowBeginnerBarbell
- Kettlebell Gorilla RowIntermediateKettlebell
- Kettlebell Jefferson CurlAdvancedKettlebell
- Machine PulloverIntermediateMachine
- Machine Wide-Elbow Upper-Chest RowIntermediateMachine
- Pendlay rowAdvancedBarbell
- Prone CobraBeginnerBodyweight
- Prone Dumbbell T RaiseBeginnerDumbbells
- Prone T RaiseBeginnerBodyweight
- Prone W RaiseBeginnerBodyweight
- Seated cable rowBeginnerCable
- Seated Row Machine Scapular RetractionBeginnerMachine
- Single-Arm Dumbbell High RowIntermediateDumbbells
- Single-arm dumbbell rowBeginnerDumbbells
- Single-Arm High Cable RowIntermediateCable
- Single-Arm Kettlebell RowBeginnerKettlebell
- T-bar rowIntermediateMachine
- Table inverted rowBeginnerBodyweight
- Towel door rowBeginnerBodyweight
- Wide-Grip Barbell RowIntermediateBarbell
- Wide-Grip Seated Cable RowBeginnerCable
Also worked
- Band lat pulldownBeginnerBand
- Band overhead pressBeginnerBand
- Band-assisted pull-upBeginnerBand
- Barbell Reverse Spider CurlIntermediateBarbell
- Chin-upIntermediateBodyweight
- Conventional deadliftAdvancedBarbell
- Feet-elevated pike push-upIntermediateBodyweight
- Foam roll upper backBeginnerBodyweight
- Front squatAdvancedBarbell
- Incline pike push-upBeginnerBodyweight
- Lat pulldownBeginnerCable
- Overhead pressIntermediateBarbell
- Pike push-upBeginnerBodyweight
- Pull-upAdvancedBodyweight
- Rowing machineBeginnerMachine
- SwimmingIntermediateMachine
- Wall handstand push-upAdvancedBodyweight