GymiaFit
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Upper Back exercises

88 exercises that train the upper back, each with a step-by-step form guide, the muscles it recruits and an animated demonstration. Covers body weight, band, barbell, cable, dumbbell and more, from beginner movements to advanced variations. Every one of them is in the free GymiaFit app with set logging built in.

Back Lever

Body Weight · Upper Back · Compound · Advanced

Band One Arm Standing Low Row

Band · Upper Back · Compound · Beginner

Band One Arm Twisting Seated Row

Band · Upper Back · Compound · Beginner

Barbell Bent Over Row

Barbell · Upper Back · Compound · Intermediate

Barbell Incline Row

Barbell · Upper Back · Compound · Intermediate

Barbell One Arm Bent Over Row

Barbell · Upper Back · Compound · Intermediate

Barbell Pendlay Row

Barbell · Upper Back · Compound · Intermediate

Barbell Reverse Grip Bent Over Row

Barbell · Upper Back · Compound · Intermediate

Barbell Reverse Grip Incline Bench Row

Barbell · Upper Back · Compound · Intermediate

Bodyweight Squatting Row

Body Weight · Upper Back · Compound · Intermediate

Bodyweight Squatting Row (with Towel)

Body Weight · Upper Back · Compound · Intermediate

Bodyweight Standing Close-grip One Arm Row

Body Weight · Upper Back · Compound · Advanced

Bodyweight Standing Close-grip Row

Body Weight · Upper Back · Compound · Beginner

Bodyweight Standing One Arm Row

Body Weight · Upper Back · Compound · Advanced

Bodyweight Standing One Arm Row (with Towel)

Body Weight · Upper Back · Compound · Advanced

Bodyweight Standing Row

Body Weight · Upper Back · Compound · Beginner

Bodyweight Standing Row (with Towel)

Body Weight · Upper Back · Compound · Beginner

Cable Decline Seated Wide-grip Row

Cable · Upper Back · Compound · Intermediate

Cable Floor Seated Wide-grip Row

Cable · Upper Back · Compound · Intermediate

Cable High Row (kneeling)

Cable · Upper Back · Compound · Intermediate

Cable Incline Bench Row

Cable · Upper Back · Compound · Intermediate

Cable Low Seated Row

Cable · Upper Back · Compound · Intermediate

Cable One Arm Bent Over Row

Cable · Upper Back · Compound · Intermediate

Cable One Arm Straight Back High Row (kneeling)

Cable · Upper Back · Compound · Intermediate

Cable Palm Rotational Row

Cable · Upper Back · Compound · Intermediate

Cable Reverse-grip Straight Back Seated High Row

Cable · Upper Back · Compound · Intermediate

Cable Rope Crossover Seated Row

Cable · Upper Back · Compound · Intermediate

Cable Rope Elevated Seated Row

Cable · Upper Back · Compound · Intermediate

Cable Rope Extension Incline Bench Row

Cable · Upper Back · Compound · Intermediate

Cable Rope Seated Row

Cable · Upper Back · Compound · Intermediate

Cable Seated One Arm Alternate Row

Cable · Upper Back · Compound · Intermediate

Cable Seated Row

Cable · Upper Back · Compound · Intermediate

Cable Seated Wide-grip Row

Cable · Upper Back · Compound · Intermediate

Cable Standing Row (v-bar)

Cable · Upper Back · Compound · Intermediate

Cable Standing Twist Row (v-bar)

Cable · Upper Back · Compound · Intermediate

Cable Straight Back Seated Row

Cable · Upper Back · Compound · Intermediate

Cable Upper Row

Cable · Upper Back · Compound · Intermediate

Cambered Bar Lying Row

Barbell · Upper Back · Compound · Beginner

Chin-ups (narrow Parallel Grip)

Body Weight · Upper Back · Compound · Advanced

Dumbbell Bent Over Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Incline Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Incline Y-raise

Dumbbell · Upper Back · Isolation · Beginner

Dumbbell Lying Rear Delt Row

Dumbbell · Upper Back · Compound · Beginner

Dumbbell One Arm Bent-over Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Palm Rotational Bent Over Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Reverse Grip Incline Bench One Arm Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Reverse Grip Row (female)

Dumbbell · Upper Back · Compound · Intermediate

Dumbbell Side Plank With Rear Fly

Dumbbell · Upper Back · Isolation · Beginner

Elbow Lift - Reverse Push-up

Body Weight · Upper Back · Compound · Intermediate

Elevator

Body Weight · Upper Back · Compound · Beginner

Ez Bar Reverse Grip Bent Over Row

Ez Barbell · Upper Back · Compound · Intermediate

Front Lever Reps

Body Weight · Upper Back · Compound · Advanced

Inverted Row

Body Weight · Upper Back · Compound · Beginner

Inverted Row Bent Knees

Body Weight · Upper Back · Compound · Beginner

Inverted Row On Bench

Body Weight · Upper Back · Compound · Beginner

Inverted Row V. 2

Body Weight · Upper Back · Compound · Beginner

Inverted Row With Straps

Body Weight · Upper Back · Compound · Beginner

Kettlebell Alternating Renegade Row

Kettlebell · Upper Back · Compound · Intermediate

Kettlebell Alternating Row

Kettlebell · Upper Back · Compound · Intermediate

Kettlebell One Arm Row

Kettlebell · Upper Back · Compound · Intermediate

Kettlebell Two Arm Row

Kettlebell · Upper Back · Compound · Intermediate

Lever Alternating Narrow Grip Seated Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Bent Over Row

Barbell · Upper Back · Compound · Intermediate

Lever Bent-over Row With V-bar

Leverage Machine · Upper Back · Compound · Intermediate

Lever High Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Narrow Grip Seated Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever One Arm Bent Over Row

Barbell · Upper Back · Compound · Intermediate

Lever One Arm Lateral High Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Reverse Grip Vertical Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Reverse T-bar Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Seated Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever T Bar Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever T-bar Reverse Grip Row

Leverage Machine · Upper Back · Compound · Intermediate

Lever Unilateral Row

Leverage Machine · Upper Back · Compound · Intermediate

London Bridge

Rope · Upper Back · Compound · Beginner

Medicine Ball Overhead Slam

Medicine Ball · Upper Back · Compound · Beginner

One Arm Towel Row

Body Weight · Upper Back · Compound · Advanced

Resistance Band Seated Straight Back Row

Resistance Band · Upper Back · Compound · Beginner

Rope Climb

Rope · Upper Back · Compound · Beginner

Skin The Cat

Body Weight · Upper Back · Compound · Beginner

Smith Bent Over Row

Smith Machine · Upper Back · Compound · Intermediate

Smith Narrow Row

Smith Machine · Upper Back · Compound · Intermediate

Smith One Arm Row

Smith Machine · Upper Back · Compound · Intermediate

Smith Reverse Grip Bent Over Row

Smith Machine · Upper Back · Compound · Intermediate

Standing Archer

Body Weight · Upper Back · Compound · Beginner

Suspended Row

Body Weight · Upper Back · Compound · Beginner

Upper Back Stretch

Body Weight · Upper Back · Compound · Beginner

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Want a whole session rather than a single movement? The free workout library has complete plans with sets, reps and rest timers.