Answer a few short questions and narrow the list down fast.
The upper back includes the rhomboids, middle/lower traps, and rear shoulder girdle. A powerful upper back creates a stable shelf for back squats and locks in heavy bench presses.
Chest-supported T-bar rows, wide-grip seated cable rows, face pulls, and prone Y-raises.
10–14 weekly sets. Focus on full scapular retraction and protraction through an unrestricted range of motion with 8–12 strict repetitions.