Upper back exercises
The upper back (rhomboids and mid traps) squeezes your shoulder blades together, for posture and big rows.
Compound lifts
Several muscles at once. Do these first, while you're fresh.
- Barbell rowBarbellPull to the lower ribs
- One-arm dumbbell rowDumbbells and Flat benchPull the dumbbell to the hip
- Chest-supported dumbbell rowDumbbells and Adjustable benchSqueeze the shoulder blades
- Seated cable rowSeated row machineSit tall
- Inverted rowSquat rack and BarbellPull the chest to the bar
- Ring rowGymnastic ringsPull the rings to the ribs
- Doorway towel rowNo equipmentFeet close to the door
- Kettlebell rowKettlebellsPull to the hip
How much to train your upper back
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A upper back plan that adapts to you
Liftsmith picks upper back exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
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