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Upper Back Exercises

Learn All of Our Back Toning and Back Strengthening Exercises for your Upper Back Muscles and Add to your Next Back Workout

Welcome to our Upper Back Exercises main page!

Here we've linked to all of our weight training exercises that target this essential area of your upper body. Each of our exercises for the upper back muscles includes pictures, exercise instructions, and tips so you can immediately add to your next Back Workout and other Weight Training Programs.


Shut up and let me skip to the exercises!

Why Should you Include Exercises for the Upper Back Muscles in your Workout Routines?

Your upper back muscles, the rhomboids minor and rhomboids major, posterior deltoids, teres major and infaspinatus muscles form one of the largest areas of your upper body. Because they work such a large area of the body, exercises for the upper back are essential in Muscle Building Workouts as well as Fat Loss Workouts.

Also, as mentioned in our "Building Big Arms" how to article, "Pulls" like Bent Over Row and Dumbbell Rows primarily target the upper back muscles, but also place much more stress on your biceps than isolation bicep exercises like Dumbbell Bicep Curl and Preacher Bar Curl.

Strengthening these muscles will also increase your bench press, so what's not to love? 

The Back Exercises

Our Upper Back Exercise list is divided below by equipment required resulting in the following sections for this muscle group:

Click on the links above or continue reading below to view each section for the upper back muscles. Also, make sure to view our Best Back Exercises List to jump to the top five Back Exercises.

Barbell Upper Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Barbell T-Bar RowUpper Back, Lats, Biceps Barbell
Bent Over RowUpper Back, Lats, Biceps, Shoulders Barbell
Reverse Grip Bent Over RowUpper Back, Lats, Biceps, Shoulders Barbell


Check out all our different Barbell Exercises divided by muscle group trained!

Body Weight Upper Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Body RowUpper Back, Lats, Biceps Barbell or Smith Machine


Check out all our different Body Weight Exercises divided by muscle group trained!

Cable Upper Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Rear Lateral RaisesUpper Back, Shoulders Cable
Seated Cable Reverse FlyUpper Back, Shoulders Cable, Bench
Seated Cable RowUpper Back, Lats, Biceps, Shoulders Cable


Check out all our different Cable Exercises divided by muscle group trained!

Dumbbell Upper Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Dumbbell RowsUpper Back, Lats, Biceps, Trapezius, Deltoids Dumbbell
Pushups RowUpper Back, Chest, Core, Shoulders, Triceps Dumbbells
Reverse Flys (One Arm)Upper Back, Shoulders Dumbbell, Bench
Reverse FlyUpper Back, Shoulders Dumbbells, Bench
Single-Arm Bent Over RowUpper Back, Lats, Biceps, Deltoids, TrapeziusDumbbell


Check out all our different Dumbbell Exercises divided by muscle group trained!

Weight Machine Upper Back Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Smith Machine Bent Over RowUpper Back, Lats, Biceps, Trapezius, Deltoids Smith Machine


Other Back Exercises

Some of the best weight training exercises for the upper back like Pull UpsChin Ups, and Deadlifts primarily target your lat muscles and lower back muscles and secondarily work your upper back. Therefore, make sure to view our Back Exercises page for a list of all our exercises for the back. 

Our Back Exercises page links to every individual back exercise as well as our Lower Back Exercises and Lat Exercises.


Finally, if you found this page of interest, check out these related pages:

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