Skip to content
WorkoutPlan.

Library

Upper Back Exercises

All 41 exercises that train the Upper Back as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Hip Hinge 2

Kettlebell Clean intermediate
Kettlebell Clean Kettlebell · Glutes, Hamstrings, Upper Back
Kettlebell Snatch video advanced
Kettlebell Snatch Kettlebell · Glutes, Hamstrings, Upper Back, Front Delts

Horizontal Pull 29

beginner
Band Face Pull Resistance Band · Rear Delts, Upper Back
Band Pull-Apart video beginner
Band Pull-Apart Resistance Band · Rear Delts, Upper Back
beginner
Band Row Resistance Band · Upper Back, Lats
Barbell Row video intermediate
Barbell Row Barbell · Upper Back, Lats
Bent Over Dumbbell Rows video intermediate
Bent Over Dumbbell Rows Dumbbell · Upper Back
Chest-Supported Row video beginner
Chest-Supported Row Dumbbell · Upper Back, Lats
Close Grip Cable Row video intermediate
Close Grip Cable Row Cable · Upper Back
beginner
Doorway Row Bodyweight · Upper Back, Lats
Dumbbell Bent Over Rows video intermediate
Dumbbell Bent Over Rows Dumbbell · Upper Back
Dumbbell Pendlay Row video intermediate
Dumbbell Pendlay Row Dumbbell · Upper Back
Dumbbell Row video beginner
Dumbbell Row Dumbbell · Lats, Upper Back
Dumbbell Underhand Row Bent Over video intermediate
Dumbbell Underhand Row Bent Over Dumbbell · Upper Back
Dumbbell Wide Row video intermediate
Dumbbell Wide Row Dumbbell · Upper Back
Dumbbell Yates Row video intermediate
Dumbbell Yates Row Dumbbell · Upper Back
Face Pull video beginner
Face Pull Cable · Rear Delts, Upper Back
Gorilla Row video intermediate
Gorilla Row Dumbbell · Upper Back
Inverted Row video beginner
Inverted Row Bodyweight · Upper Back, Lats
Kettlebell Row video beginner
Kettlebell Row Kettlebell · Lats, Upper Back
Machine Row beginner
Machine Row Machine · Upper Back, Lats
Meadows Row video intermediate
Meadows Row Barbell · Lats, Upper Back
Pendlay Row video advanced
Pendlay Row Barbell · Upper Back, Lats
Rear Delt Fly video beginner
Rear Delt Fly Dumbbell · Rear Delts, Upper Back
Renegade Row video intermediate
Renegade Row Dumbbell · Upper Back, Lats, Core
Reverse Pec Deck video beginner
Reverse Pec Deck Machine · Rear Delts, Upper Back
beginner
Reverse Snow Angel Bodyweight · Rear Delts, Upper Back
Seated Cable Row video beginner
Seated Cable Row Cable · Upper Back, Lats
Single Arm Cable Row video intermediate
Single Arm Cable Row Cable · Upper Back
T-Bar Row video intermediate
T-Bar Row Barbell · Upper Back, Lats
Wide-Grip Cable Row video intermediate
Wide-Grip Cable Row Cable · Upper Back

Shoulders 1

beginner
Prone Y Raise Bodyweight · Rear Delts, Upper Back

Mobility 2

beginner
Thoracic Extension Bodyweight · Upper Back
beginner
Wall Angel Bodyweight · Upper Back, Rear Delts

Vertical Pull 7

Assisted Pull-Up beginner
Assisted Pull-Up Pull-Up Bar · Lats, Upper Back
beginner
Band Lat Pulldown Resistance Band · Lats, Upper Back
Lat Pulldown video beginner
Lat Pulldown Cable · Lats, Upper Back
Negative Pull-Up video beginner
Negative Pull-Up Pull-Up Bar · Lats, Upper Back
Pull-Up video intermediate
Pull-Up Pull-Up Bar · Lats, Upper Back
Scapular Pull-Up video beginner
Scapular Pull-Up Pull-Up Bar · Lats, Upper Back
Standard Grip Pull Ups video intermediate
Standard Grip Pull Ups Pull-Up Bar · Upper Back