Exercises by muscle
Upper back exercises
The upper back covers the muscles between and around your shoulder blades, such as the rhomboids and the middle of the traps. They pull your shoulders back and keep them steady.
Rows, face pulls and reverse flyes train the upper back. Squeezing your shoulder blades together at the end of each rep helps you feel them work.
- 88Exercises
- 12Kinds of equipment
- 72Beginner friendly
Every upper back exercise
88 exercises
Beginner friendly (72)
back lever
band one arm standing low row
band one arm twisting seated row
bodyweight squatting row
bodyweight squatting row (with towel)
bodyweight standing close-grip one arm row
bodyweight standing close-grip row
bodyweight standing one arm row
bodyweight standing one arm row (with towel)
bodyweight standing row
bodyweight standing row (with towel)
cable decline seated wide-grip row- cable floor seated wide-grip row
- cable high row (kneeling)
- cable incline bench row
- cable low seated row
- cable one arm bent over row
- cable one arm straight back high row (kneeling)
- cable palm rotational row
- cable reverse-grip straight back seated high row
- cable rope crossover seated row
- cable rope elevated seated row
- cable rope extension incline bench row
- cable rope seated row
- cable seated one arm alternate row
- cable seated row
- cable seated wide-grip row
- cable standing row (v-bar)
- cable standing twist row (v-bar)
- cable straight back seated row
- cable upper row
- chin-ups (narrow parallel grip)
- dumbbell bent over row
- dumbbell incline row
- dumbbell incline y-raise
- dumbbell lying rear delt row
- dumbbell one arm bent-over row
- dumbbell palm rotational bent over row
- dumbbell reverse grip incline bench one arm row
- dumbbell reverse grip incline bench two arm row
- dumbbell reverse grip row (female)
- dumbbell side plank with rear fly
- elbow lift - reverse push-up
- elevator
- inverted row
- inverted row bent knees
- inverted row on bench
- inverted row v. 2
- inverted row with straps
- lever alternating narrow grip seated row
- lever bent-over row with v-bar
- lever high row
- lever narrow grip seated row
- lever one arm lateral high row
- lever reverse grip vertical row
- lever reverse t-bar row
- lever seated row
- lever t bar row
- lever t-bar reverse grip row
- lever unilateral row
- london bridge
- medicine ball overhead slam
- one arm towel row
- resistance band seated straight back row
- rope climb
- skin the cat
- smith bent over row
- smith narrow row
- smith one arm row
- smith reverse grip bent over row
- suspended row
- upper back stretch
Some experience (14)
- barbell bent over row
- barbell incline row
- barbell one arm bent over row
- barbell pendlay row
- barbell reverse grip bent over row
- barbell reverse grip incline bench row
- cambered bar lying row
- ez bar reverse grip bent over row
- kettlebell alternating renegade row
- kettlebell alternating row
- kettlebell one arm row
- kettlebell two arm row
- lever bent over row
- lever one arm bent over row
Advanced skill (2)
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Questions, answered
How many upper back exercises are there here?
There are 88 exercises that target the upper back in the AltF Fitness library, each with an animated demo and coaching tips.
What are good upper back exercises for beginners?
Moves rated beginner friendly here include back lever, band one arm standing low row and band one arm twisting seated row. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the upper back?
The exercises here use body weight, cable machine, leverage machine, dumbbell and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the upper back?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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