Beginner Upper Back Exercises
29 beginner upper back exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Active Hang
Band Pullaparts
One Arm Dumbbell Row
Band Bent Over Row
Machine Bent Over RowDumbbell Chest Supported Reverse Fly
Chest Supported T-Bar Row
Dumbbell Incline Row
Inverted Row
Iso-Lateral High Row
Iso-Lateral Low RowIso-Lateral Row
Suspension Low Row
Dumbbell Lying External RotationPrisoner Shoulder Rotation
Prone Thoracic Rotation
Prone Y Raise
Assisted Pull Up
Scapular Pull Up
Ring Row
Seated Cable Row - Bar Grip
V Grip Seated Cable Row
Seated Cable Row
Seated Machine Row
Wide Grip Seated Cable Row
Band Shoulder External Rotation
Single Arm Cable RowBand Squat RowSingle-Arm Kettlebell RowGript 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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