Upper Back Exercises
4 exercises that target the upper back, plus 4 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
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
Also works your upper back
Not the main target in these, but a hard-working supporting muscle.
