Upper back exercises
50 exercises that work the upper back as the main muscle, each with photos and step-by-step form. Build them into a routine and MyoStats tracks every set.
- Kettlebell (5)
- Barbell (13)
- Dumbbell (7)
- Other equipment (9)
- Cable (4)
- Machine (7)
- Bodyweight (4)
- Resistance band (1)
Where to start
Compound moves that train the upper back along with other muscles: the best value for your time.
Bent Over Barbell RowBarbell · Beginner
Bent Over One-Arm Long Bar RowBarbell · Beginner
Bent Over Two-Arm Long Bar RowBarbell · Intermediate
Bent Over Two-Dumbbell RowDumbbell · Beginner
Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner
Bodyweight Mid RowOther equipment · Intermediate
Clean ShrugBarbell · Beginner
Dumbbell Incline RowDumbbell · Beginner
Kettlebell upper back exercises
Alternating Kettlebell RowKettlebell · Intermediate
Alternating Renegade RowKettlebell · Expert
Kettlebell Sumo High PullKettlebell · Intermediate
One-Arm Kettlebell RowKettlebell · Intermediate
Two-Arm Kettlebell RowKettlebell · IntermediateBarbell upper back exercises
Barbell ShrugBarbell · Beginner
Barbell Shrug Behind The BackBarbell · Beginner- Bent Over Barbell RowBarbell · Beginner
- Bent Over One-Arm Long Bar RowBarbell · Beginner
- Bent Over Two-Arm Long Bar RowBarbell · Intermediate
- Clean ShrugBarbell · Beginner
Incline Bench PullBarbell · Beginner
Lying Cambered Barbell RowBarbell · Beginner
One-Arm Long Bar RowBarbell · Beginner
Reverse Grip Bent-Over RowsBarbell · Intermediate
Snatch ShrugBarbell · Intermediate
Straight Bar Bench Mid RowsBarbell · Beginner
T-Bar Row with HandleBarbell · Beginner
Dumbbell upper back exercises
- Bent Over Two-Dumbbell RowDumbbell · Beginner
- Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner
- Dumbbell Incline RowDumbbell · Beginner
Dumbbell ShrugDumbbell · Beginner
Middle Back ShrugDumbbell · Intermediate
One-Arm Dumbbell RowDumbbell · Beginner
Standing Dumbbell Upright RowDumbbell · Beginner
Other equipment upper back exercises
- Bodyweight Mid RowOther equipment · Intermediate
Inverted Row with StrapsOther equipment · Beginner
Lying Face Down Plate Neck ResistanceOther equipment · Intermediate
Lying Face Up Plate Neck ResistanceOther equipment · Intermediate
Mixed Grip ChinOther equipment · Expert
One Arm Chin-UpOther equipment · Expert
Seated Head Harness Neck ResistanceOther equipment · Intermediate
Sled RowOther equipment · Beginner
Suspended RowOther equipment · Beginner
Cable upper back exercises
Cable ShrugsCable · Beginner
Seated Cable RowsCable · Beginner
Seated One-arm Cable Pulley RowsCable · Intermediate
Upright Cable RowCable · IntermediateMachine upper back exercises
Calf-Machine Shoulder ShrugMachine · Beginner
Leverage High RowMachine · Beginner
Leverage ShrugMachine · Beginner
Lying T-Bar RowMachine · Intermediate
Smith Machine Behind the Back ShrugMachine · Beginner
Smith Machine Bent Over RowMachine · Beginner
Smith Machine Upright RowMachine · BeginnerBodyweight upper back exercises
Inverted RowBodyweight · Beginner
Isometric Neck Exercise - Front And BackBodyweight · Beginner
Isometric Neck Exercise - SidesBodyweight · Beginner
Scapular Pull-UpBodyweight · BeginnerResistance band upper back exercises
Upright Row - With BandsResistance band · BeginnerUpper back stretches
Chin To Chest StretchBodyweight · Beginner
Middle Back StretchBodyweight · Beginner
Neck-SMROther equipment · Intermediate
Rhomboids-SMRFoam roller · Intermediate
Side Neck StretchBodyweight · Beginner
Spinal StretchBodyweight · Beginner
Upper Back StretchBodyweight · Beginner