Back · Muscle
Best Upper Back Exercises (76)
76 exercises that target the upper back — 26 beginner, 47 intermediate and 3 advanced — using cable, bodyweight and machine and more. Every exercise has an animated demonstration, step-by-step instructions and sets-and-reps guidance, and all of them are ready to log in the SetGrip app.
Beginner (26)
Banded Seated Row
Bent Knees Smith Machine Inverted Row
Chest Supported Reverse Grip Machine T-Bar Row
Feet Elevated Smith Machine Inverted Row
Inverted Pull-Up
London Bridge Rope Row
Machine High Row
Machine Seated Row
Machine T-Bar Row
Narrow Grip Machine Seated Row
Narrow Grip Smith Machine Row
Reverse Elbow Push-Up
Reverse Grip Machine Row
Ring Elevator
Rope Cable Seated Row
Seated Cable High Row
Seated Cable Low Row
Seated Cable Row
Single Arm Banded Standing Low Row
Single Arm Dumbbell Row
Single Arm Machine Row
Smith Machine Inverted Row
Towel Bodyweight Standing Row
Upright Torso Cable Seated Row
V Bar Cable Standing Row
Wide Grip Cable Seated Row
Intermediate (47)
Alternating Kettlebell Row
Alternating Single Arm Cable Seated Row
Barbell Row
Bent over Dumbbell Row
Close Grip Single Arm Bodyweight Standing Row
Decline Wide Grip Cable Seated Row
Floor Wide Grip Cable Seated Row
Incline Bench Barbell Row
Incline Bench Cable Row
Incline Bench Dumbbell Row
Incline Bench Dumbbell Y-Raise
Incline Bench Reverse Grip Barbell Row
Incline Bench Reverse Grip Dumbbell Row
Incline Bench Reverse Grip Single Arm Dumbbell Row
Incline Bench Rope Cable Row
Kettlebell Row
Kneeling Cable High Row
Kneeling Single Arm Cable High Row
Landmine Row
Medicine Ball Overhead Slam
Narrow Grip Alternating Machine Seated Row
Narrow Neutral Grip Pull-Up
Pendlay Row
Prone Bench Cambered Bar Row
Prone Bench Dumbbell Rear Delt Row
Reverse Grip Barbell Row
Reverse Grip Dumbbell Row
Reverse Grip EZ-Bar Row
Reverse Grip Machine T-Bar Row
Reverse Grip Smith Machine Row
Rope Crossover Cable Seated Row
Rotating Grip Cable Standing Row
Rotating Grip Dumbbell Row
Seated Cable Rope Row
Seated Reverse Grip Cable High Row
Single Arm Barbell Row
Single Arm Cable Bent Over Row
Single Arm Kettlebell Row
Single Arm Landmine Row
Single Arm Machine High Row
Single Arm Rotating Banded Seated Row
Single Arm Smith Machine Row
Smith Machine Row
Suspension Inverted Row
TRX Suspension Row
V Bar Landmine Row
V Bar Rotating Cable Standing Row
Advanced (3)
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Track upper back exercises in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.