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Upper Back Exercises

Rows, face pulls, and reverse flyes for the rhomboids and mid-traps — posture muscles that keep shoulders healthy. 78 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Beginner

Beginner Upper Back Exercises →
Active HangPull-up barBand PullapartsResistance bandOne Arm Dumbbell RowDumbbell · BenchBand Bent Over RowResistance bandMachine Bent Over RowMachineDumbbell Chest Supported Reverse FlyDumbbell · BenchChest Supported T-Bar RowMachineDumbbell Incline RowDumbbell · BenchInverted RowOther equipmentIso-Lateral High RowMachineIso-Lateral Low RowMachineIso-Lateral RowMachineSuspension Low RowSuspension trainerDumbbell Lying External RotationDumbbellPrisoner Shoulder RotationBodyweightProne Thoracic RotationBodyweightProne Y RaiseBodyweightAssisted Pull UpMachineScapular Pull UpPull-up barRing RowSuspension trainerSeated Cable Row - Bar GripCableV Grip Seated Cable RowCableSeated Cable RowCableSeated Machine RowMachineWide Grip Seated Cable RowCableBand Shoulder External RotationResistance bandSingle Arm Cable RowCableBand Squat RowResistance bandSingle-Arm Kettlebell RowKettlebell

Intermediate

Intermediate Upper Back Exercises →
Archer RowSuspension trainerBarbell Bent Over RowBarbellDumbbell Bent Over RowDumbbellKettlebell Bent Over RowKettlebellSmith Machine Bent Over RowSmith machineUnderhand Barbell RowBarbellFeet Elevated Inverted RowBench · Smith machineKettlebell Gorilla RowKettlebellBarbell Kelso ShrugBarbellDumbbell Kelso ShrugDumbbellLandmine RowBarbell · Other equipmentMeadows RowBarbell · Other equipmentMixed Grip Pull UpPull-up barPendlay RowBarbellPull UpPull-up barBand Assisted Pull UpResistance band · Pull-up barChest To Bar Pull UpPull-up barCommando Pull UpPull-up barNegative Pull UpPull-up barNeutral Grip Pull UpPull-up barRenegade RowDumbbellBarbell Seal RowBarbell · BenchShotgun RowCableSquat RowCableT Bar RowMachineKelso ShrugBarbell · BenchSeal RowBarbell · Bench

Advanced

Advanced Upper Back Exercises →
Advanced Tuck Back LeverPull-up barStraddle Back LeverPull-up barTuck Back LeverPull-up barFront LeverPull-up barAdvanced Tuck Front LeverPull-up barFront Lever PullPull-up barFront Lever PulsePull-up barFront Lever RaisePull-up barStraddle Front LeverPull-up barTuck Front LeverPull-up barAssisted Muscle UpResistance band · Pull-up barBar Muscle UpPull-up barNegative Muscle UpPull-up barRing Muscle UpSuspension trainerArcher Pull UpPull-up barButterfly Pull UpPull-up barKipping Pull UpPull-up barL-Sit Pull UpPull-up barOne Arm Pull UpPull-up barGironda Sternum Pull UpPull-up barTypewriter Pull UpPull-up barSkin The CatPull-up bar

Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether upper back work is actually getting done.

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