Upper Back Exercises
Rows, face pulls, and reverse flyes for the rhomboids and mid-traps — posture muscles that keep shoulders healthy. 62 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner
Active Hang
Band Pullaparts
Bent Over One Arm Row (Dumbbell)
Bent Over Row (Band)
Incline Row (Dumbbell)
Inverted Row
Iso-Lateral High Row (Machine)
Iso-Lateral Low RowIso-Lateral Row (Machine)
Low Row (Suspension)
Pull Up (Assisted)
Pull Up (Scapular)
Ring Row
Seated Cable Row - Bar Grip
Seated Cable Row - V Grip (Cable)
Seated Row (Cable)
Seated Row (Machine)
Seated Wide-Grip Row (Cable)
Single Arm Cable RowSquat Row (Band)Intermediate
Archer Row
Bent Over Row (Barbell)
Bent Over Row (Dumbbell)
Bent Over Row (Kettlebell)
Bent Over Row - Underhand (Barbell)
Feet Elevated Inverted Row
Gorilla Row (Kettlebell)
Landmine RowMeadows Rows (Barbell)
Mixed Grip Pull Up
Pendlay Row (Barbell)
Pull Up
Pull Up (Band)Pull Up (Chest To Bar)
Pull Up (Commando)
Pull Up (Negative)
Pull Up (Neutral Grip)
Renegade Row (Dumbbell)
Squat Row
T Bar RowAdvanced
Back Lever (Advanced Tuck)Back Lever (Straddle)Back Lever (Tuck)
Front Lever
Front Lever (Advanced Tuck)
Front Lever (Pull)Front Lever Pulse
Front Lever (Raise)Front Lever (Straddle)
Front Lever (Tuck)
Muscle Up (Assisted)
Muscle Up (Bar)
Muscle Up (Negative)
Muscle Up (Ring)
Pull Up (Archer)
Pull Up (Butterfly)Pull Up (Kipping)
Pull Up (L Sit)
Pull Up (One Arm)
Pull Up (Sternum/Gironda)Pull Up (Typewriter)
Skin The Cat
Front LeverFront Lever (Advanced Tuck)Front Lever (Pull)Front Lever PulseFront Lever (Raise)Front Lever (Straddle)Front Lever (Tuck)Muscle Up (Assisted)Muscle Up (Bar)Muscle Up (Negative)Muscle Up (Ring)Pull Up (Archer)Pull Up (Butterfly)Pull Up (Kipping)Pull Up (L Sit)Pull Up (One Arm)Pull Up (Sternum/Gironda)Pull Up (Typewriter)Skin The CatGript tracks every one of these — with your history, records, and weekly muscle balance showing whether upper back work is actually getting done.
Download Gript