Upper back exercises
The upper back, the rhomboids and the middle of the trapezius, pulls your shoulder blades together. Rows with the elbows out train it hardest, and it keeps you steady under a heavy bar.
Main exercises 17 exercises
This muscle does most of the work in these.
- Barbell Bent Over Row
- Chest Supported Dumbbell Row
- Chest Supported T-Bar Row
- Dumbbell Bent Over Row
- Dumbbell Row
- Inverted Row
- Iso-Lateral Row
- Machine Seated Row
- Meadows Row
- Pendlay Row
- Seal Row
- Seated Cable Row (V Grip)
- Single Arm Cable Row
- T Bar Row
- Underhand Barbell Row
- Underhand Seated Cable Row
- Wide Grip Seated Cable Row
Also trained in 25 exercises
Here it helps the main muscles.
- Assisted Chin Up
- Assisted Pull Up
- Band Pull Apart
- Barbell Deadlift
- Cable Rear Delt Fly
- Chest Supported Y Raise
- Chin Up
- Close Grip Lat Pulldown
- Dumbbell Rear Delt Fly
- Face Pull
- Front Squat
- Iso-Lateral High Row
- Lat Pulldown
- Machine Lat Pulldown
- Neutral Grip Pull Up
- Pull Up
- Rack Pull
- Reverse Grip Lat Pulldown
- Reverse Pec Deck
- Single Arm Lat Pulldown
- Superman
- Weighted Chin Up
- Weighted Pull Up
- Wide Neutral Grip Lat Pulldown
- Zercher Squat