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Muscle group · 91 exercises

Upper back exercises

The upper back is the rhomboids, the middle and lower trapezius and the rear shoulder — the muscles that pull your shoulder blades back and together. Rows and pulls train them, and they hold the shoulders steady under heavy presses.

91 upper back exercises, each with step-by-step instructions, a demonstration and the muscles it works — grouped by the equipment they use.

Bodyweight upper back exercises

Dumbbell upper back exercises

Barbell upper back exercises

Cable upper back exercises

Machine upper back exercises

Smith machine upper back exercises

Kettlebell upper back exercises

EZ bar upper back exercises

Resistance band upper back exercises

Medicine ball upper back exercises

Upper back: other equipment

Ready-made upper back workouts

Workouts with the sets, reps and rest already worked out, built from the exercises on this page.

Track every one of these in SPLYT

Every exercise here is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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Other muscle groups

The full exercise library →