The upper back, comprising muscles such as the rhomboids, trapezius, and subscapularis, is essential for posture, pulling strength, and scapular stability. These muscles play a critical role in movements involving retraction, elevation, and rotation of the scapula, as well as providing overall support to the shoulders and spine. A strong upper back not only enhances athletic performance but also reduces the risk of injuries and improves daily functional movement.
This page provides a comprehensive guide to upper back exercises, targeting the key muscles involved in scapular stability and upper-body strength. For the rhomboids, exercises such as dumbbell rows, cable face pulls, and lever plate-loaded rows help develop strength and control. The subscapularis, a vital component of the rotator cuff, is targeted with focused movements like dumbbell internal rotations and cable rotations.
A variety of equipment is included, such as dumbbells, cables, and lever machines, ensuring options for every training environment. Flexibility and recovery are supported with upper back stretches, which improve range of motion and relieve tightness.
Whether your goal is to enhance posture, improve pulling power, or develop a strong and stable upper back, this guide provides the tools and techniques to effectively train and strengthen your upper back muscles.
Upper Back
Rhomboids
Dumbbell
- Dumbbell Bent-Over Row
- Dumbbell Reverse Fly
- Dumbbell Incline Reverse Fly
- Dumbbell Shrug
Cable
- Cable Face Pull
- Cable Seated Row
- Cable Reverse Fly
- Cable Shrug
Lever (Plate Loaded)
- Lever Plate Loaded Seated Row
- Lever Plate Loaded Incline Row
- Lever Plate Loaded T-Bar Row
- Lever Plate Loaded Reverse Fly
Lever (Selectorized)
- Lever Selectorized Seated Row
- Lever Selectorized Reverse Fly
- Lever Selectorized Incline Row
Stretch
- Doorway Rhomboid Stretch
- Seated Upper Back Stretch
- Cat-Cow Stretch
- Child’s Pose
Subscapularis
Dumbbell
- Dumbbell Internal Rotation
- Dumbbell Arm Across Chest Raise
Cable
- Cable Internal Rotation
- Cable Arm Across Body Pull
Lever (Plate Loaded)
- Lever Plate Loaded Internal Rotation (using adjustable arm machines)
Stretch
- Wall-Facing Stretch for Rotator Cuff
- Subscapularis Doorway Stretch
- Cross-Body Shoulder Stretch
- Lying Shoulder Stretch
EXERCISES
Comments are closed