Upper back — exercises

50 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Barbell Bent Over Row ▶
Barbell Bent Over Row Barbell Intermediate
Seated Machine Row ▶
Seated Machine Row Seated row machine Beginner
Seated Cable Row (Close Grip) ▶
Seated Cable Row (Close Grip) Seated row machine Beginner
Chest Supported Dumbbell Row ▶
Chest Supported Dumbbell Row Dumbbells Beginner
Inverted Row ▶
Inverted Row Flat bench Beginner
Rowing Machine ▶
Rowing Machine Rowing machine Intermediate
Resistance Band Pull Apart ▶
Resistance Band Pull Apart Resistance bands Beginner
Wide Grip Barbell Row ▶
Wide Grip Barbell Row Barbell Intermediate
Pendlay Row ▶
Pendlay Row Barbell Intermediate
Rack Pull ▶
Rack Pull Barbell Intermediate
Bilateral Dumbbell Row ▶
Bilateral Dumbbell Row Dumbbells Beginner
Suspension Trainer Row ▶
Suspension Trainer Row Suspension trainer Beginner
Renegade Row ▶
Renegade Row Dumbbells Advanced
Alternating Dumbbell Pendlay Row ▶
Alternating Dumbbell Pendlay Row Dumbbells Intermediate
Alternating Plate Row ▶
Alternating Plate Row Weight plates Beginner
Bench Elbow Lift ▶
Bench Elbow Lift Flat bench Beginner
Bent Over Dumbbell Face Pull ▶
Bent Over Dumbbell Face Pull Dumbbells Intermediate
Cable Bent Over Row ▶
Cable Bent Over Row Cable machine Intermediate
Chest Supported Barbell Row ▶
Chest Supported Barbell Row Barbell Beginner
Chest Supported Dumbbell Rear Delt Row ▶
Chest Supported Dumbbell Rear Delt Row Dumbbells Beginner
Chest Supported Dumbbell Underhand Row ▶
Chest Supported Dumbbell Underhand Row Dumbbells Beginner
Chest Supported Neutral Grip Resistance Band Row ▶
Chest Supported Neutral Grip Resistance Band Row Resistance bands Beginner
Chest Supported Overhand Grip Dumbbell Row ▶
Chest Supported Overhand Grip Dumbbell Row Dumbbells Beginner
Chest Supported Resistance Band Row ▶
Chest Supported Resistance Band Row Resistance bands Beginner
Chest Supported Resistance Band T-Raise ▶
Chest Supported Resistance Band T-Raise Resistance bands Beginner
Chest Supported Reverse Grip Resistance Band Row ▶
Chest Supported Reverse Grip Resistance Band Row Resistance bands Beginner
Dumbbell Lawnmower Row ▶
Dumbbell Lawnmower Row Dumbbells Beginner
Dumbbell Pendlay Row ▶
Dumbbell Pendlay Row Dumbbells Intermediate
Dumbbell Plank I-Y-T-W Raise ▶
Dumbbell Plank I-Y-T-W Raise Dumbbells Intermediate
Feet Elevated Suspension Trainer Row ▶
Feet Elevated Suspension Trainer Row Suspension trainer Intermediate
Floor Seated Cable Row ▶
Floor Seated Cable Row Cable machine Beginner
Kettlebell Gorilla Row ▶
Kettlebell Gorilla Row Kettlebell Intermediate
Kettlebell Rear Delt Row ▶
Kettlebell Rear Delt Row Kettlebell Beginner
Kettlebell Row ▶
Kettlebell Row Kettlebell Beginner
Overhand Grip Dumbbell Bent Over Row ▶
Overhand Grip Dumbbell Bent Over Row Dumbbells Intermediate
Resistance Band Bent Over Row ▶
Resistance Band Bent Over Row Resistance bands Beginner
Seated Cable Row (Close Overhand Grip) ▶
Seated Cable Row (Close Overhand Grip) Seated row machine Beginner
Seated Cable Row (Reverse Grip) ▶
Seated Cable Row (Reverse Grip) Seated row machine Beginner
Single Arm Cable Bent Over Row ▶
Single Arm Cable Bent Over Row Cable machine Beginner
Single Arm Landmine Row ▶
Single Arm Landmine Row Barbell Intermediate
Single Arm Staggered Stance Dumbbell Row ▶
Single Arm Staggered Stance Dumbbell Row Dumbbells Beginner
Single Arm Suspension Trainer Rear Delt Row ▶
Single Arm Suspension Trainer Rear Delt Row Suspension trainer Intermediate
Superman Around the World ▶
Superman Around the World Beginner
Supine Elbow Press ▶
Supine Elbow Press Beginner
Suspension Trainer Bent Knee Row ▶
Suspension Trainer Bent Knee Row Suspension trainer Beginner
Suspension Trainer Face Pull ▶
Suspension Trainer Face Pull Suspension trainer Beginner
Suspension Trainer Knee Tuck Row ▶
Suspension Trainer Knee Tuck Row Suspension trainer Intermediate
Wide Grip Suspension Trainer Row ▶
Wide Grip Suspension Trainer Row Suspension trainer Intermediate
Meadows Row ▶
Meadows Row Barbell Intermediate
Front Lever Raise ▶
Front Lever Raise Pull-up bar Expert

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