Intermediate Upper Back Exercises
22 intermediate upper back exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
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 RowKelso ShrugSeal 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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