Upper back exercises in 3D

The upper back: Middle and lower trapezius, rhomboids, teres major

The muscles between and around the shoulder blades. The middle and lower trapezius lie on top; under them the rhomboids run from the spine to the inner edge of each shoulder blade. Teres major runs from the lower corner of the shoulder blade to the front of the arm, working with the lats.

What the upper back does

• Squeezes the shoulder blades together (retraction) — every row
• Pulls the shoulder blades down (lower trapezius)
• Holds the shoulder blades steady so the arms can push and pull
• Good posture: keeps the shoulders from rounding forward

The 7 best upper back exercises

Each one is shown on the 3D figure above, position by position, with the upper back lit red. Tap one to watch it.

Band pull-apart

Beginner · Resistance band · works rear shoulders and upper back, with help from the rotator cuff and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Hold a light band in front of you at shoulder height with straight arms, hands shoulder-width apart.
2. Pull the band apart by moving your arms out to the sides until it touches your chest.
3. Squeeze your shoulder blades, then return slowly.

Keep in mind: Straight arms; Shoulders down; Control the return. Avoid: bending the elbows; shrugging; arching the lower back.

Bent-over barbell row

Intermediate · Barbell · works upper back and lats, with help from the rear shoulders, biceps, lower back and forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar with an overhand grip slightly wider than shoulder-width.
2. Hinge at the hips with soft knees until your torso is about 45° to the floor, back flat.
3. Pull the bar to your lower ribs, driving your elbows back.
4. Squeeze your shoulder blades, then lower the bar until your arms are straight.

Keep in mind: Flat back, braced stomach; Elbows back past the body; Torso angle stays fixed. Avoid: standing up as you pull; rounding the lower back; jerking the weight.

One-arm dumbbell row

Beginner · Dumbbells, Bench · works lats and upper back, with help from the rear shoulders and biceps. Typical: 3 × 8–12 each side. Watch it in 3D

1. Put your right knee and right hand on a bench, left foot on the floor, back flat and level.
2. Hold a dumbbell in your left hand, arm straight under your shoulder.
3. Pull the dumbbell up toward your hip, driving your elbow back past your body.
4. Lower it until your arm is straight and you feel the stretch. Switch sides after the set.

Keep in mind: Pull to the hip, not the chest; Back stays level — no twisting; Full stretch at the bottom. Avoid: rotating the torso to heave the weight; shrugging the shoulder up; short range of motion.

Seated cable row

Beginner · Cable machine, Machine · works upper back and lats, with help from the rear shoulders, biceps and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Sit with your feet on the platform, knees slightly bent, and take the handle.
2. Sit tall with your chest up and arms straight.
3. Pull the handle to your stomach, driving your elbows back and squeezing your shoulder blades.
4. Let your arms straighten and your shoulders reach forward, then repeat.

Keep in mind: Chest up, spine long; Elbows close to the body; Squeeze for a second. Avoid: rocking far back and forth; rounding the back to reach; shrugging.

Inverted row

Beginner · Bodyweight, Pull-up bar · works upper back and lats, with help from the rear shoulders, biceps and abs. Typical: 3 × 8–12. Watch it in 3D

1. Set a bar at about waist height (a smith machine or a sturdy table edge also works).
2. Lie under it, grip it a little wider than your shoulders and straighten your body, heels on the floor.
3. Pull your chest to the bar, squeezing your shoulder blades.
4. Lower until your arms are straight.

Keep in mind: Body stays straight as a plank; Elbows at about 45°; Chest leads to the bar. Avoid: hips sagging; craning the neck forward; half reps.

Bent-over dumbbell row

Beginner · Dumbbells · works upper back and lats, with help from the rear shoulders, biceps and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Hold a dumbbell in each hand, palms facing in.
2. Hinge at the hips with soft knees until your torso is about 45° to the floor, back flat.
3. Pull the dumbbells up toward your hips, driving your elbows back.
4. Squeeze your shoulder blades, then lower until your arms are straight.

Keep in mind: Flat back, braced stomach; Elbows brush the ribs; Pull to the hips. Avoid: standing up as you row; rounding the back; shrugging the shoulders.

Prone Y raise

Beginner · Bodyweight · works upper back and rear shoulders, with help from the rotator cuff, lower back and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Lie face down with your arms stretched overhead in a Y shape, thumbs pointing up.
2. Draw your shoulder blades down and back.
3. Lift your arms a few centimetres off the floor and hold for a moment.
4. Lower slowly. Hold light weights later to make it harder.

Keep in mind: Shoulders away from the ears; Thumbs up; Small lift, big squeeze. Avoid: arching the lower back to lift higher; shrugging; rushing.

Exercises where the upper back help

These train other muscles first, but the upper back work alongside them:

• Bent-over reverse fly (dumbbells)
• Face pull (cable machine)
• Chin-up (pull-up bar)
• Pull-up (pull-up bar)
• Lat pulldown (cable machine, machine)
• Barbell shrug (barbell)
• Superman (bodyweight)
• Goblet squat (dumbbells)
• Front squat (barbell)

How to train the upper back

• Rows of every kind are the main exercises; pause with the shoulder blades squeezed.
• Face pulls and reverse flyes add work for the rear shoulder and middle trapezius.
• Pull with the elbows, not the hands, and keep the chest up.

Questions

Other muscles: Trapezius (upper) · Lats · Lower back · Neck · All muscles

General fitness information for healthy adults, not medical advice.