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 with shoulder-width traps and boulder-round rear delts, you’ll need more than just a few pull-ups and barbell rows.
This guide walks you through the 11 best upper back exercises, explains key anatomy, and shows you how to program these lifts into a killer weekly routine for size and strength.
Table of Contents
- Key Factors When Training Upper Back
- 11 Best Upper Back Exercises
- Back Workout Examples
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Key Factors When Training Your Upper Back
Upper back training relies on pulling movements, which fall into two major categories:
- Vertical Pulls: Movements like pull-ups or lat pulldowns target the lats but also engage the upper back to some degree.
- Horizontal Pulls: Rows and similar movements that work multiple areas of the back depending on your grip and elbow position.
To hit the upper back specifically:
- Use a wider, overhand grip.
- Keep elbows flared.
- Pull toward your upper abs or chest.
This setup emphasizes the rear delts, traps, and rhomboids over the lats.
Anatomy of the Back
Below are the key muscles of the upper back. There are several other muscles that play important supportive roles, but they are difficult to isolate or are not truly part of the upper back. However, they will come up in our sample workouts below.
- Trapezius (Traps): Supports scapular rotation, posture, and neck stabilization. Responds best to high volume due to a high percentage of slow-twitch muscle fibers.
- Rhomboids: Connect the spine to the scapula and assist in scapular retraction. Targeted with controlled, full-ROM rows.
- Rear Delts: Although a shoulder muscle, functionally part of the upper back. Important for posture and lateral arm movement.
- Teres Major & Minor, Infraspinatus: Stabilize the shoulder and support rotational movements. Hit indirectly during rows and flies.
While the lats aren’t the focus here, many movements that target the upper back will still engage them.
11 Best Upper Back Exercises for Size & Strength
These exercises include some proven classics, and some not-so-familiar movements that are sure to become your new favorites.
1. WIDE-GRIP BARBELL BENT-OVER ROW
One of the best exercises for overall back development, the barbell row is also the best variation of the row as it engages essentially every back muscle. As for upper back, you’ll be working the rear delts, middle traps, and rhomboids, although the rhomboids are more responsive to lighter loads as you can really maximize range of motion (ROM).
Note: Keep a wider grip (slightly more than shoulder width) with palms down (prone), and elbows up and out. A prone grip forces the elbows out, and the shoulder blades down and outward, placing more emphasis on the upper back as opposed to the lats.
Also note that this is an advanced movement, so be sure to have proper form with this and other exercises that rely on the hip hinge/bent over movement (e.g. deadlift).
How to perform:
- Stand, feet barely more than hip-width apart, behind a loaded barbell with your ankles beneath or immediately behind the bar.
- Hip hinge (bend at hip) forward, keeping back straight. Don’t round the shoulders. Grab the bar firmly with arms at shoulder width (use gnarled marks on bar as guide).
- Lift the bar to knee level with back straight and at a 45-degree angle from the hip, chest facing slightly frontward.
- Pull the bar upward toward the navel, squeezing the shoulder blades together, and keep your elbows tucked in toward your sides.
- Pause slightly at the top, then slowly lower to the start position, and repeat.
Related: Barbell Row Grip Position vs Muscles Worked
2. SHRUGS
Another beastly move, shrugs almost exclusively work the traps, especially the upper traps. They’re easy enough to perform but take a bit of focus to do correctly.
Use a barbell with a prone grip, hands slightly more than shoulder width, as this will maximize the load you can bear during the shrug. The standard shrug is also the primary variation of this movement for isolating the upper back.
How to perform:
- Place loaded bar on stoppers on a squat rack, at about hand height.
- Grip the bar with palms facing back, slightly more than shoulder width apart, and lift off the stoppers.
- With an exaggerated shrug, pull the bar straight upward using, squeezing the upper traps up and inward. Do this slowly to ensure full activation – 1-2 seconds for the contraction. Any faster and you risk sacrificing activation and, more importantly, injuries.
- Return bar to starting position, at mid-thigh, and repeat.
3. CLOSE-GRIP SEATED CABLE ROW
The seated cable row allows you to target the rhomboids and traps really well. Use a close grip handle to really hammer on the mid and lower traps, and maximize ROM (fully protract and retract those shoulder blades!), while adding value to the already priceless shrugs, and keeping upper back thickness a top priority.
How to perform:
- Set up a cable row bench with a narrow grip handle (looks like a ‘V’) or two metal handles on the same clip.
- Sit on the bench with feet on the floor and reach forward and grab the handle. Pull slightly and place your feet on the foot pad.
- Sit straight up with your chest forward and slowly pull the handle straight in toward the middle of your torso, just below the chest. Pause slightly here.
- Slowly return the handles to the start and repeat.
Related:
4. REVERSE FLY (OR REVERSE PEC DECK)
A true posterior shoulder exercise, reverse flyes isolate the rear deltoid and traps. You can do the rear delt flys with dumbbells, as seen above, or cables or a pec deck machine. The reverse pec deck, as it is called, allows constant tension through a fixed range of motion, which helps you keep proper form. Both of these variables are critical in targeting upper back muscles.
I'll describe the dumbbell rear delt fly below...
How to perform:
- Sit at the edge of a flat bench and place dumbbells behind feet
- Bend forward at the hip and grab weights and keep them behind your calves.
- While bent over (~45 degrees), pull the weights up and outward in an arc while focusing on squeezing the top of the shoulder blades together.
- Stop when your arms are parallel to the ground. Pause slightly and return to the start and repeat.
Related: Best Rear Delt Dumbbell Exercises
5. FACE PULLS
Face pulls may seem awkward, but it's effective for an upper back workout. The position and movement of face pulls retract the shoulder blades, which recruits the traps and rear delts.
The traps and delts can handle a good amount of volume, but face pulls can place some strain on the elbows and shoulder joint through rotation, so pay attention to how they respond. Think of this as a light weight accessory exercise that you do at the end of a back workout for some added volume and a finishing touch.
How to perform:
- Adjust a cable machine so the handle is about even with your eyes (slightly higher is fine). Attach a double ended rope.
- Grab the rope with both hands, palms neutral, thumbs against the handle stopper, and arms straight.
- Pull the rope toward your face – perform a row type movement but rotate your forearms upward at the elbow. You’re doing this right if the handles split and the clip approaches your nose/eyes.
- Squeeze the shoulder blades inward and pause. Return to the start and repeat.
Related: Face Pull Alternatives
6. DB ROW (ISOLATERAL)
This is another variation of the row. Dumbbells allow you to isolate one side at a time, which can help you iron out any imbalances. Moreover, it affords you a greater range of motion. I'll use an overhand grip (prone) to emphasize the rear delts, rhomboids and traps, but a neutral grip is good too for overall back development.
How to perform:
- Secure a flat bench and a medium weight dumbbell.
- Approach the bench from one side and plant your knee and hand on the bench (non-working side), bent over at the hip.
- Pick up the weight and keep your arm straight – pull the weight upward along your body to form a 90-degree angle at the elbow.
- You should be pushing the shoulder blade inward toward the center back.
- Pause when the upper arm is parallel to the floor. Return to the start and repeat.
Related: Best Dumbbell Back Exercises
7. I-Y-T
This alphabet soup of an exercise will have you wishing you were back in grade school so you didn't even have to work out yet. IYT’s consist of three distinct dumbbell shoulder raises and named after the ‘shape’ each takes. This works the rear delt and trap, and the front and middle delts to an extent.
How to perform:
- Use an incline bench or adjust a flat bench to ~45 degrees.
- Straddle the seat and lie face down on the bench and hold the weights straight down
- Extend both arms to your front in an upward motion (‘I’), lower, and repeat
- Extend both arms upward and diagonally away from your body (‘Y’), lower, and repeat.
- Raise both arms outward perpendicular to your body (‘T’), lower, and repeat.
Note: You can do a superset, or one rep per movement at a time. i.e. do 8 reps of I, then 8 reps of Y, then 8 reps of T OR do I, Y, and T in sequence, which is one large rep.
8. LANDMINE (T BAR) ROW
The T-Bar Row can be done with different handles. The T handle will have your elbows flared out, but since I already have the bent over wide grip row on this list, let us use the V handle and go close grip.
While you may be thinking, but doesn't a close grip work the lats more...yes, but because of the v-handle landmine row's ability to maximize range of motion (you can really fully protract and retract your shoulder blades), your mid-to-lower traps and rhomboids will be very effectively targeted AND this makes for a really great overall back strengthening and muscle building exercises, as the bent over position also hits your erector spinae isometrically.
How to perform:
- If you don’t have a T-bar anchor, wedge one end of a barbell in a corner. Place a weight on the other end.
- Straddle the middle of the bar. Bend forward at the hip, as though doing a barbell row. Grasp the bar just behind the plate. Lift the bar off the ground but keep your arms extended.
- Pull the bar up toward your chest, squeezing the shoulders back and inward.
- Don’t hit your chest with the weight – pause slightly before. Lower slowly and repeat.
Related: T-Bar Row Alternatives
9. SEAL ROWS
You can’t spell GROW without R-O-W. The seal row is a chest-supported row, meaning you will lie prone on a bench and lift the bar underneath you. This promotes a strict form and really isolates the upper back muscles, but it also lets you get away with a bit of cheating or bouncing without sacrificing form.
Here, you'll use an overhand (prone) grip, performed similar to the bent over barbell row, with arms shoulder width apart and elbows up. This position further emphasizes the upper back.
How to perform:
- Place a EZ barbell under a flat bench
- Lie face down on the bench.
- Extend your arms and grab the bar, similar to a barbell row.
- Pull the bar straight up toward your chest, keeping the shoulder width apart and in line with your chest, squeezing the shoulder blades together.
- Stop when your elbows reach 90 degrees. Slowly lower the bar and repeat.
If you want to use a barbell, or simply get more range of motion with an EZ bar or dumbbells, you can set the bench on a platform so it's raised off the floor higher. Some gyms even have seal row bench, which is naturally higher and made for this exercise. You can see how all this is done in our Seal Rows Exercise Guide.
10. MEADOWS (LANDMINE) ROW
The meadows row is an isolateral landmine row. You perform this like a dumbbell row, but using the thick end of a barbell (where the pate sits). The range of motion reduces stress on the shoulder joint, but emphasizes tension on the shoulders and upper back.
You will use a prone (overhand) grip with this. Keep in mind the end of the bar is thick, so you’ll get a bit of a forearm workout too. Don’t be afraid to use some momentum to pull this through the range of motion.
How to perform:
- Stand perpendicular to a barbell in a landmine base (or in a corner) at the plate end
- With good hip hinge mechanics, slowly bend forward over the bar end and grab the bar (overhand).
- You can rest the inactive arm on your leg.
- Pull the bar up and drive the elbow back and retract the shoulder (down and back).
- Pull the bar up until it is level with your chest. Pause and lower slowly.
11. SNATCH-GRIP DEADLIFT
This list wouldn’t be complete without a deadlift. And the snatch-grip deadlift is a variation of the deadlift that best targets the upper back. The wide grip places emphasis on the traps. The strength benefits also carry over to the standard deadlift, so it’s a good substitute.
The wide grip of this deadlift forces you to sharply contract the shoulders, greatly emphasizing the traps and upper back in general. But you need to practice – this one is very hard on the grip too.
How to perform:
- Set up a barbell for a deadlift and approach the bar with your feet shoulder width apart.
- Bend down at the knees – this lift requires a deeper bend since your arms are set wider.
- Take a wide grip, similar to a snatch grip – how wide depends on your stature and abilities.
3 Back Workout Examples & Training Volume Tips
- Train Twice Weekly: The upper back recovers fast.
- Volume is King: 12–20 sets per week is ideal.
- Rep Ranges: Stick to 8–15 reps, with some heavy 6–8 rep sets.
- Prioritize Form: Don’t let ego lifts hurt progress.
- Stretch & Recover: Use passive dead hangs to decompress the spine.
1) Bro-Split Back Workout
With this split, you hit each muscle group once a week on a given day. It’s proven to work, but ideally, you’ll work each muscle group at least twice a week. But if you like this split, then keep it up. Here’s a sample workout for back day, and some tips on how to add variety.
- Pull-Ups: 3 x pyramid (5 to 1 and back up)
- Snatch-Grip Deadlifts: 5 x 8-10 reps
- Seal Rows: 4 x 10-15 reps
- Lat Pulldown: 4 x 10-12 reps
- Face Pulls: 4 x 12-15 reps
-
I-Y-T: 2 supersets x 15 each
2) Back/Chest Split Workout
This split lets you hit each muscle group 2 days per week, which is great. It also lumps exercises into movements rather than muscle groups, so you’ll find yourself pairing back and shoulders or chest and arms. Be careful not to over train, as you’re hitting multiple big muscles in the same day. Your shoulder day should include primary shoulder workouts, with lower-weight upper back exercises described above. The workout below will superset back and chest. Rest 2-3 minutes between sets.
- Lat Pulldown: 4 sets x 8-10 reps
- Incline DB Press: 4 sets x 8-10 reps
-
Superset 1 (3 sets):
- BB rows – 8-10 reps
- DB flyes – 10-12 reps
- Face pulls – 8-10 reps -
Superset 2 (3 sets):
- Rear flyes – 12-15 reps
- BB bench press – 8-10 reps
- Chin-ups – 6 reps - DB pullover: 3 x 12 reps
- Push-ups: Perform 3 supersets composed of diamond and regular. Do each movement for 30 seconds, rest 2 minutes between supersets.
3) Upper/Lower Split Workout
Probably the most popular split these days – here you take a bunch of upper body movements and combine them into 2 workouts across 2 or even 3 days. That means the same muscles get lots of attention. Be careful not to over train. Pick a muscle group to emphasize on different days, and plan accordingly.
Upper 1 (back):
- Cable row: 4 sets x 10-15 reps (medium weight)
- Shrugs: 4 sets x 12-15 reps
- Rear flyes: 4 sets x 15 reps (go light)
- Lat pulldowns: 3 sets x 10-12 reps
- DB curls: 4 sets x 15 reps
- DB bench press: 4 sets x 12 reps
- Triceps push-down: 3 sets x 15 reps
Upper 2 (chest):
- BB shoulder press: 4 sets x 10-12 reps
- Lateral raises: 3 sets x 12-15 reps
- Face pulls: 3 sets x 10 reps
- DB flyes: 3 sets x 10-12 reps
- Dips: 3 sets x 15 reps
- Cable curls (straight bar): 3 sets x 15 reps
Related: 5 Best Back Workouts for Building Muscle & Strength
Summary
In summary, the upper back is home to some highly specialized, and often misused, muscles. It bears the responsibility of supporting the shoulders, head and neck, and middle and lower trunk, even the chest. As such, it requires specific movements to develop strength and size.
The key movements for the upper back are rows (shoulder adduction) and shrugs. But major pulling movements like pulldowns or pull-ups should always be included. I shared variations of these as well as related movements that further stimulate these muscle groups, without the risk of injury or overtraining. Despite the size of the back, some of the muscles are smaller and need only a little bit of weight to prompt growth (rear shoulders). Don't forget to show your back muscles some love with cool down stretches. We love the passive dead hang for this as it stretches all of the back.
The key takeaway is to always have about two main movements sandwiched with four to five mid-high-volume workouts. The upper back responds well to both strength and hypertrophy-based training.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Sam Coleman
Author