Upper Back Exercises – Grinder Gym

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