Upper Back Exercises & Stretches
8 exercises that target the upper back, plus 12 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute upper back workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Barbell Row3 × 6–10
- T-Bar Row3 × 6–10
- Face Pull2 × 10–15
Upper Back
Rhomboids · mid traps
What it does
Squeezes the shoulder blades together and holds them steady during pressing.
How to train it
Rows of every kind. Pause with the shoulder blades squeezed together for a second at the top.
Best exercises for your upper back
Barbell Row
Upper BackLats· Barbell
One-Arm Dumbbell Row
LatsUpper Back· Dumbbells
Seated Cable Row
Upper BackLats· Cable
Inverted Row
Upper BackLats· Bodyweight
Face Pull
Rear DeltsUpper Back· Cable
Wide-Grip Seated Cable Row
Upper BackRear Delts· Cable
T-Bar Row
Upper BackLats· Barbell
Chest-Supported Row
Upper BackLats· Machine
Also works your upper back
Not the main target in these, but a hard-working supporting muscle.
Stretches for your upper back
Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.
