Upper back Exercises

This exercise uses a stretchy band to make your front shoulder muscles stronger. You simply stand up and lift your straight arms out in front of you to work your upper body.

This exercise works the muscles in your shoulders. You stand on a stretchy band and lift your arms straight out in front of you until they are as high as your shoulders, then lower them. It makes your shoulders stronger and also helps your arms and upper back.

This is a strength exercise for your shoulder muscles that uses a stretchy band for resistance. It also works the back of your arms and your upper back. You simply push the band up over your head starting from your shoulders. This is a basic exercise to build strength in your upper body.

This is a shoulder exercise that helps your muscles grow strong. It mixes pushing up with turning your upper body. It uses your arm and back muscles. It also makes your tummy muscles work hard to keep you balanced.

The barbell bent over row is a multi-muscle exercise for the upper back. It involves leaning forward at the hips and pulling a barbell to your body. This movement builds strength and muscle in the back, arms, and forearms while needing strong posture and core control.

This exercise strengthens your upper back. You lie on your stomach on a slanted bench and pull a weighted bar up to your chest.

This exercise strengthens your upper back using one arm at a time. It requires good balance and strong tummy muscles. To do it, you bend forward at your hips, keep your back flat, and pull the barbell up with one hand while staying steady.

This exercise works your upper back, biceps, and forearms. You lie face-down on a slanted bench to keep your body steady. While holding the bar, you pull the weight up toward your stomach to build strength.

This is an exercise for your shoulder muscles, arms, and upper back. You need to be flexible and use safe form to prevent injury.

The barbell seated Bradford Rocky press is a seated exercise that builds shoulder muscles. It involves pushing a barbell up over your head to work the deltoids. It also uses the triceps and upper back. You need flexible shoulders, a strong core, and pressing power to do it well.

The Barbell Standing Bradford Press is a standing exercise that makes your shoulders, upper back, and arm muscles stronger. You push a weighted bar from your shoulders straight up over your head. You need good strength and steady movement to do this well.

This shoulder workout focuses on your deltoids while also helping your triceps and upper back. It involves standing up and lifting a weighted bar from your legs to a position above your head, which requires strong shoulders and steady movement.

This exercise works the shoulder muscles. It also uses the muscles in your arms and upper back. To do it, you stand up and push a barbell over your head from your shoulders, holding the bar with your hands widely apart.

This exercise works your upper back, biceps, and shoulders. It mixes a squat with a pulling motion. You need to be strong and coordinated to do it.

This is a one-sided exercise for the upper back. It uses body weight to build pulling strength and helps with balance.

This exercise works your upper back using your body weight. You stand and lean forward, then pull a bar or handles toward your body. As you pull, you squeeze your shoulder blades together.

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

A simple standing exercise that uses a towel to target the upper back muscles. By bending forward and performing a single-arm pulling motion, you strengthen the back while also working the biceps and grip.

This exercise uses your own body weight to make your upper back muscles stronger. It also works your arms and shoulders. You stand up and pull a bar or handles to your body, making sure to squeeze your shoulder blades together.

This exercise uses a simple towel to help strengthen your upper back, shoulders, and arms. To do it, you pull the towel toward your chest while keeping your body steady and your back straight.

This is a strength exercise for your upper back. You do it while kneeling in front of a cable machine. It helps you squeeze your shoulder blades together and uses your back muscles. Your arm and shoulder muscles help a little bit, too.

This exercise strengthens your upper back using a cable machine. It also works your biceps and arm muscles. To do it, sit down and pull the handles toward your body while keeping your back straight and squeezing your shoulder blades together.

This is a single-arm pulling exercise for your upper back. You use a cable machine to do it. It helps your stomach muscles stay strong and improves how your body moves together. You must move slowly and carefully to do it right.

This exercise works your upper back muscles using a cable machine. It also uses your biceps and shoulders. You do it while on your knees to help focus on your upper back.

This exercise works your upper back, biceps, and forearms using a cable machine. You pull a handle toward your body while turning your palms up. This helps make your back muscles and grip stronger.

This exercise uses a cable machine to build strength in your upper back. You sit on the bench with a straight back and hold the handle with your palms facing up. Then, you pull the cable toward your body to squeeze your back muscles.

This exercise builds strength in your upper back. You sit on a raised seat and use a cable machine with rope handles. It helps you squeeze your back muscles together while also working your arms and grip.

This is a strength exercise for your upper back. You do it sitting down on a cable machine using a rope handle. It also works the muscles in your arms.

This is an exercise for your upper back using a cable machine. You sit down and pull a handle toward your body using one hand at a time. Move slowly and focus on squeezing your shoulder blade back.

This exercise uses a cable machine to strengthen your shoulder muscles. You push handles from your shoulders straight up over your head. This helps your shoulders, the back of your arms, and your upper back get stronger.

This exercise works your upper back, biceps, and shoulders. You stand up and use a special V-shaped handle on a cable machine. While you pull the handle toward you, you also twist your body. This twisting helps make your tummy muscles stronger and improves your balance.

This exercise builds muscle in your upper back. To do it, you lie on your stomach on a bench and pull a curved bar up to your chest. This motion helps you squeeze your shoulder blades together.

This is a bodyweight exercise that makes your upper back and arms stronger. You hold the bar with your hands close together and pull your body up.

This exercise works your shoulder muscles, the back of your arms, and your upper back. It mixes pushing weights up with turning your wrists. This movement helps make your shoulder joints strong and steady.

This exercise strengthens your upper back. You lie face-forward on an angled bench and pull dumbbells up. It works your back muscles, shoulders, and arms.

This exercise works your upper back and shoulders. You lie face down on a slanted bench and lift your arms to make the letter Y. This helps keep your shoulders strong and healthy.

You do this exercise while lying on your stomach on a bench. It works the muscles in your upper back and the back of your shoulders by pulling weights up.

This exercise builds strength on one side of your body. It focuses on your upper back muscles, but also works your biceps and forearms. To do it, you bend forward at your hips and pull a weight up to your chest while keeping your back straight.

This exercise works your shoulder muscles by pushing a weight up with just one arm. It also strengthens your arm and upper back. Because you are only lifting on one side, you must use your stomach muscles to keep your body steady and balanced.

This exercise uses a dumbbell in one hand to push weight up above your head. It strengthens your shoulder muscles. It also uses your arm muscles and back muscles to keep you steady. Because you only use one arm at a time, your tummy muscles have to work hard to keep you standing straight.

This is a strength exercise for your upper back. You do it while leaning on a slanted bench. You use one dumbbell and hold it with your palm facing forward.

This exercise builds strength in your upper back. You do it by leaning your chest against a slanted bench and holding weights with your palms facing up. It also works the muscles in your arms.

This exercise builds strong shoulders. You sit on a bench and press one dumbbell up while the other comes down. It works your shoulder muscles and helps your upper arms and back too.

This exercise strengthens your shoulder muscles. You sit down and push dumbbells straight up over your head.

This exercise builds shoulder strength while you sit down. You hold dumbbells with your palms facing each other. It works your shoulder muscles and also helps your arms and upper back.

This exercise combines a side plank with a shoulder movement. You hold your body steady on your side to work your core, while lifting a weight with your top arm to strengthen your upper back and shoulder. It tests your balance and strength.

The dumbbell standing overhead press is a strength exercise for your shoulder muscles. You perform it by standing up and pushing dumbbells from your shoulders straight up over your head.

This exercise uses your body weight to strengthen your upper back. It also works your arms and shoulders. You lie on your stomach and push your chest up from the floor. Keeping your elbows close to your sides helps you squeeze your back muscles tightly.

This exercise uses your own body weight to strengthen your upper back. You simply lean forward from your waist while keeping your spine flat, then return to standing. Doing this regularly helps improve your posture and back strength.

This exercise works your upper back muscles. It also helps strengthen your biceps and forearms. You will bend forward and pull a curved barbell toward your lower chest using an underhand grip.

The Front Lever is a tough bodyweight exercise that builds strength in your upper back, stomach muscles, and shoulders. You must keep your body tight and stiff like a board while hanging sideways from a bar.

The inverted row uses your body weight to work your upper back, biceps, and forearms. To do it, you keep your body straight and pull your chest up to a bar or straps. This exercise builds upper body strength and helps with your posture.

The bent-knee inverted row is a bodyweight exercise that builds upper back strength. You pull your chest up to a bar while keeping your back straight and your knees bent. This bent-knee position makes the move easier than doing it with straight legs.

This bodyweight exercise builds strength in your upper back. To do it, you keep your body stiff and straight while pulling your chest toward a bar or handles. It also works the muscles in your arms.

This bodyweight exercise uses suspension straps to strengthen your upper back. You simply pull your chest up to the handles while keeping your body as straight as a board.

This exercise works your upper back, core, and shoulders all at once. You hold a plank position on kettlebells and lift one weight at a time. This tests how strong and steady you can be.

The kettlebell alternating row builds strength in your upper back. You do this exercise by leaning forward and pulling the kettlebells up towards your chest, one arm at a time.

This is a shoulder workout where you push kettlebells up over your head while turning your wrists. It strengthens your shoulders, arms, and upper back. You must be careful and steady because of the turning motion and the weight of the kettlebells.

This exercise works your upper back muscles, arms, and grip strength. You will stand on two feet and lean forward while pulling the kettlebell up with one hand. It helps build a strong back and requires you to keep your tummy muscles tight for balance.

This is a shoulder exercise that you do while sitting down. You push two kettlebells up over your head to work your shoulder muscles. It also helps strengthen the back of your arms and your upper back.

This shoulder exercise uses two kettlebells to build upper body strength. You press the weights from your shoulders straight up over your head, working your shoulder muscles, arm muscles, and upper back.

This exercise works your upper back muscles. You do it by bending over and pulling a kettlebell in each hand up to your chest.

This exercise builds strength in your shoulders and upper back. You use a barbell that is anchored at one end to the floor. To do it, you lift the bar out to the side until it reaches shoulder height. This helps make your shoulders strong and steady.

This machine exercise works the muscles in your upper back. You sit up straight and pull one handle at a time toward your body.

This is a strength exercise for your upper back using a barbell. You need to hold your body correctly, keep your core tight, and use the right form to stay safe.

This machine exercise builds muscles in your upper back and arms. You lean forward, hold a V-shaped handle, and pull it to your stomach. As you pull, you squeeze your shoulder blades together.

The lever high row is a machine exercise that works your upper back, along with your arm muscles and the back of your shoulders. To do it, you sit on the machine, hold the handles, and pull them toward you while keeping your chest flat against the pad.

This machine exercise helps build your shoulder muscles. You lift your arms out to the sides to work the side of your shoulders and your upper back. Since the machine holds your body steady, it is very safe and easy for beginners to use.

This machine exercise works your upper back and your arms. You sit down and pull the handles toward your body. As you pull, you focus on squeezing your shoulder blades together.

This exercise works your back, biceps, and forearms using a barbell. You perform the movement with one arm at a time. It requires you to stay steady in a bent-over position, which helps strengthen your core and improve your balance.

This exercise uses a machine to build strength in your upper back, while also working your arm and shoulder muscles. You pull a handle toward your side with one hand, making sure to squeeze your back muscles at the top of the pull.

This machine exercise works your shoulder muscles. You use one arm at a time to build strength on that side. It also helps your upper back and the back of your arms.

This is a machine exercise that builds strength in your upper back. It also works your arm muscles because you hold the handles with your palms facing up. You sit on the seat and pull the handles toward your body while squeezing your shoulder blades together.

This is a machine exercise for your upper back. You sit down and pull weighted handles toward your chest. It works your back muscles by making you squeeze your shoulder blades together.

This exercise works the muscles in your upper back using a machine. While sitting down, you pull the handles toward your body and squeeze your shoulder blades together.

This is a machine exercise that builds muscles in your upper back. It also helps your arm muscles. You do this exercise while sitting down with your chest resting on a pad. This support protects your lower back and helps you focus on using your back muscles.

This exercise uses a machine to make your upper back muscles strong. It also works your arms. You lean your chest against a pad and pull a lever toward you.

The lever unilateral row is a workout done on a machine that strengthens your upper back. You use one arm at a time to pull a handle, which works your back muscles, arms, and gripping muscles. The machine helps you move safely and keeps the weight steady.

This exercise works the muscles in your upper back. It uses a rope tied to a high spot. You stand with your back to the rope and pull it toward your body. This motion squeezes your shoulder blades together and uses your back, shoulders, and arms.

This is an active exercise where you lift a heavy ball overhead and throw it down hard. It uses your whole body, especially your back, shoulders, and stomach muscles.

This is a bodyweight exercise that works your upper back. You do it by pulling a towel with one hand while keeping your tummy tight and your back flat.

Climbing a rope is a hard exercise for your upper body. It works muscles in your back, arms, and shoulders. You need strong hands, good balance, and a strong tummy. You have to use your arms and legs to climb up and down safely.

This is a bar exercise where you hang down, pull your legs up over your head, and spin your body backward through your arms. After the spin, you slowly pull yourself back the way you came to hang straight again. It takes strong arms, a strong tummy, and flexible shoulders.

The Smith Behind Neck Press is a shoulder workout done on a Smith machine. It focuses on building shoulder muscles but also helps your upper arms and upper back. To do this, you push the bar from the back of your neck straight up over your head. You need very flexible shoulders to do this exercise correctly.

This exercise uses a Smith machine to build strength in your upper back, arms, and grip. You bend forward at your waist while keeping your back flat, then pull the bar up toward your lower chest.

This exercise uses a machine to work your upper back muscles. You sit down and pull handles toward you with a close grip. It helps strengthen your back and the back of your shoulders while keeping your movement steady.

This is a back exercise performed with one arm on a Smith machine. It works the upper back muscles and also helps the arm muscles. You need to stand steady and use careful movements to do it safely.

The Smith Reverse Grip Bent Over Row is a back exercise done on a Smith machine. You hold the bar with your palms facing up and bend forward at the waist. This movement strengthens your upper back, biceps, and forearms by pulling the weight toward your body.

The Smith seated shoulder press is a machine exercise for your shoulder muscles. The machine helps hold the weight steady, so it is safer and easier to balance. This exercise also works the muscles in your upper back and the back of your arms.

This exercise uses a Smith machine to help you build strong shoulder muscles. Because the machine holds the bar steady for you, it is easier to focus on pushing the weight up to grow your muscles.

This is a shoulder exercise done while standing inside a Smith machine. It works your shoulder muscles by having you push the bar from behind your head up toward the ceiling.

The Smith standing military press is an exercise that works your shoulder muscles. You do it while standing up inside a Smith machine, which helps hold the bar steady. It also uses your arm and back muscles. Because the bar moves in a straight line, it can be easier to learn than other presses, but you still need to stand strong and hold your body tight.

This bodyweight exercise works your upper back. You twist your body like you are pulling a bowstring. It also uses your shoulders, biceps, and forearms.

This exercise strengthens your shoulder muscles. You stand up and push a barbell from behind your neck until it is over your head. It also works the back of your arms and your upper back.

This is a bodyweight exercise that uses suspension straps to work your upper back, arms, and shoulders. To do it, you keep your body straight and pull your chest up to the handles. This movement helps make your upper body strong and steady.

This bodyweight stretch helps loosen up your upper back and shoulders. You do it by reaching your arms out, clasping your fingers, and lifting your hands high while pulling your shoulder blades toward each other.

This shoulder exercise uses dumbbells to make your upper body stronger. It works the muscles in your shoulders, upper back, and the back of your arms. You lift the weights up and out to the sides in a smooth, curved motion while leaning forward.