Durata/Exercises/Upper Back Exercises
Muscle group

Upper Back exercises

26 exercises train the upper back directly. Another 11 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for upper back All 26 Indirect work
Back
Most upper back volume

Programs that train upper back hardest

Ranked by how many working sets aim at the upper back over one full cycle.

Working sets per cycle020406080100120
  1. 1GZCL: Jacked & Tan 2.0108
  2. 2Strong Curves (Beginner)72
  3. 3Juggernaut Method 2.064
  4. 4Bullmastiff45
  5. 5Candito 6 Week Strength38
  6. 690-Day Transformation36

Recurring programs repeat that cycle indefinitely.

The exercises

All upper back exercises

Bent Over Row (Band)Upper Back · Resistance Band Bent Over Row (Barbell)Upper Back · 24 programs Bent Over Row (Dumbbell)Upper Back · 3 programs Chest Supported Incline Row (Dumbbell)Upper Back · 3 programs Chest Supported Reverse Fly (Dumbbell)Upper Back · 1 program Dead HangUpper Back · Bodyweight Dumbbell RowUpper Back · 14 programs Gorilla Row (Kettlebell)Upper Back · 1 program Inverted RowUpper Back · 2 programs Landmine RowUpper Back · Barbell Low Row (Suspension)Upper Back · Suspension Meadows Rows (Barbell)Upper Back · 1 program Pendlay Row (Barbell)Upper Back · 5 programs Rear Delt Reverse Fly (Cable)Upper Back · Machine Rear Delt Reverse Fly (Dumbbell)Upper Back · 5 programs Rear Delt Reverse Fly (Machine)Upper Back · 2 programs Renegade Row (Dumbbell)Upper Back · Dumbbell Reverse Fly Single Arm (Cable)Upper Back · Machine Reverse Grip Lat Pulldown (Cable)Upper Back · Machine Scapular Pull UpsUpper Back · Bodyweight Seated Cable Row - Bar GripUpper Back · 3 programs Seated Cable Row - Bar Wide GripUpper Back · Machine Seated Cable Row - V Grip (Cable)Upper Back · 15 programs Seated Row (Machine)Upper Back · Machine Single Arm Cable RowUpper Back · Machine T Bar RowUpper Back · Barbell
Indirect work

Also works the upper back

These target another muscle, but the upper back still does its share.

Around The WorldChest · Dumbbell Chin UpLats · 13 programs Chin Up (Assisted)Lats · 1 program Chin Up (Weighted)Lats · 5 programs Iso-Lateral Low RowLats · Machine Kipping Pull UpLats · Machine Pull UpLats · 7 programs Pull Up (Assisted)Lats · Machine Pull Up (Band)Lats · Resistance Band Pull Up (Weighted)Lats · 5 programs Upright Row (Barbell)Traps · 1 program