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 · AdvancedBand One Arm Standing Low Row
Band · Upper Back · Compound · BeginnerBand One Arm Twisting Seated Row
Band · Upper Back · Compound · BeginnerBarbell Bent Over Row
Barbell · Upper Back · Compound · IntermediateBarbell Incline Row
Barbell · Upper Back · Compound · IntermediateBarbell One Arm Bent Over Row
Barbell · Upper Back · Compound · IntermediateBarbell Pendlay Row
Barbell · Upper Back · Compound · IntermediateBarbell Reverse Grip Bent Over Row
Barbell · Upper Back · Compound · IntermediateBarbell Reverse Grip Incline Bench Row
Barbell · Upper Back · Compound · IntermediateBodyweight Squatting Row
Body Weight · Upper Back · Compound · IntermediateBodyweight Squatting Row (with Towel)
Body Weight · Upper Back · Compound · IntermediateBodyweight Standing Close-grip One Arm Row
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing Close-grip Row
Body Weight · Upper Back · Compound · BeginnerBodyweight Standing One Arm Row
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing One Arm Row (with Towel)
Body Weight · Upper Back · Compound · AdvancedBodyweight Standing Row
Body Weight · Upper Back · Compound · BeginnerBodyweight Standing Row (with Towel)
Body Weight · Upper Back · Compound · BeginnerCable Decline Seated Wide-grip Row
Cable · Upper Back · Compound · IntermediateCable Floor Seated Wide-grip Row
Cable · Upper Back · Compound · IntermediateCable High Row (kneeling)
Cable · Upper Back · Compound · IntermediateCable Incline Bench Row
Cable · Upper Back · Compound · IntermediateCable Low Seated Row
Cable · Upper Back · Compound · IntermediateCable One Arm Bent Over Row
Cable · Upper Back · Compound · IntermediateCable One Arm Straight Back High Row (kneeling)
Cable · Upper Back · Compound · IntermediateCable Palm Rotational Row
Cable · Upper Back · Compound · IntermediateCable Reverse-grip Straight Back Seated High Row
Cable · Upper Back · Compound · IntermediateCable Rope Crossover Seated Row
Cable · Upper Back · Compound · IntermediateCable Rope Elevated Seated Row
Cable · Upper Back · Compound · IntermediateCable Rope Extension Incline Bench Row
Cable · Upper Back · Compound · IntermediateCable Rope Seated Row
Cable · Upper Back · Compound · IntermediateCable Seated One Arm Alternate Row
Cable · Upper Back · Compound · IntermediateCable Seated Row
Cable · Upper Back · Compound · IntermediateCable Seated Wide-grip Row
Cable · Upper Back · Compound · IntermediateCable Standing Row (v-bar)
Cable · Upper Back · Compound · IntermediateCable Standing Twist Row (v-bar)
Cable · Upper Back · Compound · IntermediateCable Straight Back Seated Row
Cable · Upper Back · Compound · IntermediateCable Upper Row
Cable · Upper Back · Compound · IntermediateCambered Bar Lying Row
Barbell · Upper Back · Compound · BeginnerChin-ups (narrow Parallel Grip)
Body Weight · Upper Back · Compound · AdvancedDumbbell Bent Over Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Incline Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Incline Y-raise
Dumbbell · Upper Back · Isolation · BeginnerDumbbell Lying Rear Delt Row
Dumbbell · Upper Back · Compound · BeginnerDumbbell One Arm Bent-over Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Palm Rotational Bent Over Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Reverse Grip Incline Bench One Arm Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Reverse Grip Incline Bench Two Arm Row
Dumbbell · Upper Back · Compound · IntermediateDumbbell Reverse Grip Row (female)
Dumbbell · Upper Back · Compound · IntermediateDumbbell Side Plank With Rear Fly
Dumbbell · Upper Back · Isolation · BeginnerElbow Lift - Reverse Push-up
Body Weight · Upper Back · Compound · IntermediateElevator
Body Weight · Upper Back · Compound · BeginnerEz Bar Reverse Grip Bent Over Row
Ez Barbell · Upper Back · Compound · IntermediateFront Lever Reps
Body Weight · Upper Back · Compound · AdvancedInverted Row
Body Weight · Upper Back · Compound · BeginnerInverted Row Bent Knees
Body Weight · Upper Back · Compound · BeginnerInverted Row On Bench
Body Weight · Upper Back · Compound · BeginnerInverted Row V. 2
Body Weight · Upper Back · Compound · BeginnerInverted Row With Straps
Body Weight · Upper Back · Compound · BeginnerKettlebell Alternating Renegade Row
Kettlebell · Upper Back · Compound · IntermediateKettlebell Alternating Row
Kettlebell · Upper Back · Compound · IntermediateKettlebell One Arm Row
Kettlebell · Upper Back · Compound · IntermediateKettlebell Two Arm Row
Kettlebell · Upper Back · Compound · IntermediateLever Alternating Narrow Grip Seated Row
Leverage Machine · Upper Back · Compound · IntermediateLever Bent Over Row
Barbell · Upper Back · Compound · IntermediateLever Bent-over Row With V-bar
Leverage Machine · Upper Back · Compound · IntermediateLever High Row
Leverage Machine · Upper Back · Compound · IntermediateLever Narrow Grip Seated Row
Leverage Machine · Upper Back · Compound · IntermediateLever One Arm Bent Over Row
Barbell · Upper Back · Compound · IntermediateLever One Arm Lateral High Row
Leverage Machine · Upper Back · Compound · IntermediateLever Reverse Grip Vertical Row
Leverage Machine · Upper Back · Compound · IntermediateLever Reverse T-bar Row
Leverage Machine · Upper Back · Compound · IntermediateLever Seated Row
Leverage Machine · Upper Back · Compound · IntermediateLever T Bar Row
Leverage Machine · Upper Back · Compound · IntermediateLever T-bar Reverse Grip Row
Leverage Machine · Upper Back · Compound · IntermediateLever Unilateral Row
Leverage Machine · Upper Back · Compound · IntermediateLondon Bridge
Rope · Upper Back · Compound · BeginnerMedicine Ball Overhead Slam
Medicine Ball · Upper Back · Compound · BeginnerOne Arm Towel Row
Body Weight · Upper Back · Compound · AdvancedResistance Band Seated Straight Back Row
Resistance Band · Upper Back · Compound · BeginnerRope Climb
Rope · Upper Back · Compound · BeginnerSkin The Cat
Body Weight · Upper Back · Compound · BeginnerSmith Bent Over Row
Smith Machine · Upper Back · Compound · IntermediateSmith Narrow Row
Smith Machine · Upper Back · Compound · IntermediateSmith One Arm Row
Smith Machine · Upper Back · Compound · IntermediateSmith Reverse Grip Bent Over Row
Smith Machine · Upper Back · Compound · IntermediateStanding Archer
Body Weight · Upper Back · Compound · BeginnerSuspended Row
Body Weight · Upper Back · Compound · BeginnerUpper Back Stretch
Body Weight · Upper Back · Compound · BeginnerBrowse by equipment
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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.
