Metal Strength

Upper back

Rhomboids and mid traps for rows, scapular control and posture.

Pull266 Exercises

Exercises that train the Upper back

How to train it

Train the Upper back with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Upper back FAQ

What are the best exercises for the Upper back?

Back Squeeze, Band Bent-Over Row, Band Close Grip Row and Band Incline Row are among the most effective upper back exercises. Pair a heavy compound movement with one or two assistance exercises to train the upper back through its full range.

How often should you train the Upper back?

Training the upper back two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding upper back sessions so the muscle can recover and grow.

Related muscles

Lats

Wide back work through vertical pulls, rows and pullovers.

Traps

Upper traps and trap-dominant pulls, shrugs and carries.

Rear delts

Rear shoulder work from fly, face pull and row variations.

Neck

Neck flexion and extension for a thicker, more resilient neck.