Upper Back Exercises

vertical pull

5 Vertical Pull Exercises Every Workout Routine Needs

August 30, 2024

Vertical pull exercises are essential components of any well-rounded strength training program. Ever wanted a wider back? These are the exercises that are going to help you have to turn...

horizontal pulling

5 Key Horizontal Pull Exercises for Your Workout Routine

August 28, 2024

Horizontal pulling exercises are fundamental for building a strong, muscular back and enhancing overall upper body symmetry. These exercises not only sculpt the muscles of the upper and mid-back but...

dumbbell trap exercises

11 Best Dumbbell Trap Exercises For A Fuller Back And Shoulders

December 29, 2023

Nothing says “built” like a pair of thick traps. You can have solid arms and shoulders, but if your traps are flat, your physique looks unfinished. And it’s not just...

trapezius exercises

Trapezius Exercises: 11 Best Upper, Middle, and Lower Trap Exercises

September 26, 2023

Here are three things you need to know about traps - they make a powerful statement, they ARE important for performance, and they can GROW if you know what you...

cable back exercises

Cable Back Workouts That Maximize Strength & Mass

September 4, 2023

Looking to build a stronger, thicker, more defined back? The cable machine is one of the best tools for back training because it keeps tension on the muscle from start...

kroc rows

Kroc Rows Rundown

Single arm dumbbell rows are a staple in many serious lifters programs because they strengthen imbalances between sides and give you better muscle development. An underrated variation of the single...

dumbbell rows

Dumbbell Rows: How To, Muscles Worked, & Variations

September 5, 2022

Quick answer: A dumbbell row is a pulling movement where you row a dumbbell (or two) toward your hip while keeping a strong hinge and a neutral spine. Done right,...

shrugs

Shrugs Exercise: Correct Form & 6 Best Variations

August 30, 2022

Most lifters would agree that there is no better business card for your physique than a well-developed pair of traps. They are not easily achieved, which is why they are...

t bar row

T-Bar Rows: Benefits, Muscles Worked, & How To

If your back is still “kinda there” instead of “whoa,” there’s a decent chance you’ve been ignoring the T-bar row. Big mistake. T-bar rows are one of the best moves...

upright row substitute exercise

9 Best Upright Row Alternatives

The upright row is a vertical pull used in weightlifting and physique programs to build the lateral delts, upper traps, and upper back. It works, but the combo of shoulder...

upper back exercises

The 11 Best Upper Back Exercises for Building Thickness and Strength

February 17, 2022

Updated 7/7/26 The upper back is one of the most critical regions for posture, strength, and aesthetics, yet it’s often misunderstood or neglected. If you want that thick, 3D look...

reverse pec deck

Reverse Pec Deck Fly: Form, Variations, & Alternatives

January 21, 2022

Free weights get most of the love, but machines like the pec deck still have a place. The reverse pec deck isolates the rear delts and upper back in a...