34 exercises
Upper back exercises
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Where to start
Barbell Pendlay Row
Barbell Seal Row
Dumbbell Seal Row
Band Pull-apart
Dumbbell Bent-over Row
Smith Machine Bent-over Row
Dumbbell Chest-supported Row
Machine Seated Row
Barbell Single-arm Landmine Row
T-bar Row
Kettlebell Bent-over Row
Machine Lying T-bar Row
Barbell Reverse-grip Row
Cable Bar-grip Seated Row
Cable V-grip Seated Row
Cable Wide-grip Seated Row
Barbell Bench Mid Row
Dumbbell Incline Bench Pull
Inverted Row with Straps
Cable Kneeling High Row
Barbell Lying Cambered-bar Row
Dumbbell Neutral-grip Bent-over Row
Suspended Row
Kettlebell Alternating Bent-over Row
Bodyweight Mid Row
Dumbbell Incline Middle Back Shrug
Kettlebell Single-arm Row
Kettlebell Alternating Renegade Row
Mixed-grip Chin-up
