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Choose Upper Back Exercises

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Direct Exercises (Upper Back)

  • Barbell Chest-Supported Row
  • Dumbbell Chest-Supported Row
  • Iso-Lateral High Row
  • High Row Machine (elbows flared, Hammer Strength High Row)
  • Seated Row Machine with Elevated Scapula Pull
  • Cable High Row
  • Smith Machine High Pull
  • Smith Machine Shrugs
  • Smith Machine Behind-the-Back Shrug
  • Smith Machine Rack Pull
  • Smith Machine Seal Row
  • Smith Machine Incline Row
  • Smith Machine Inverted Row
  • SkiErg

Indirect Exercises (Upper Back)

  • Reverse Shrug (targets traps and posterior delts)
  • Dumbbell Y Raise
  • Dumbbell Rear Delt Fly
  • Dumbbell Pullover
  • Cable Face Pull
  • Cable Rear Delt Fly
  • Reverse Pec Deck (Rear Delt Fly Machine / Pec Deck/Rear Delt Combo Machine)
  • Rear Delt Row on Seated Row Machine
  • Face Pull / Rope Crossover Station
  • Reverse Fly Machine / Rear Delt Machine
  • Smith Machine Shoulder Press
  • Smith Machine Behind-the-Neck Press
  • Smith Machine Seated Shoulder Press
  • Smith Machine Upright Row
  • Smith Machine Pendlay Row
  • Smith Machine Plank Row
  • Log Bar Push Press
  • Kettlebell Rear Delt Swing
  • Bent-Over Kettlebell Fly
  • Medicine Ball Overhead Throw
  • Rotator Cuff External Rotation