Guides › Upper back

1. #1 for upper back

   Prone Y-raise

   HomeBeginner3 × 10–12

   Equipment: None (light bottles optional)

   1. Lie face down, arms in a Y
   2. Thumbs up, lift the arms off the floor
   3. Squeeze the shoulder blades down

   Common mistake: Shrugging toward the ears.

2. #2 for upper back

   Band pull-apart

   HomeBeginner3 × 15–20

   Equipment: Resistance band

   1. Hold a band at shoulder height, arms straight
   2. Pull it apart until it touches your chest
   3. Squeeze the shoulder blades, return slowly

   Common mistake: Bending the elbows.

3. #3 for upper back

   Wide-grip seated cable row

   GymBeginner3 × 10–12

   Equipment: Cable row machine, wide bar

   1. Wide overhand grip
   2. Pull to the upper chest with elbows out
   3. Squeeze the shoulder blades, then stretch forward

   Common mistake: Leaning far back.

4. #4 for upper back

   High cable row

   GymBeginner3 × 12

   Equipment: Cable machine

   1. Cable at head height, step back
   2. Pull the handles toward your face, elbows high
   3. Squeeze between the shoulder blades

   Common mistake: Shrugging up.

5. #5 for upper back

   Prone T-raise

   HomeBeginner3 × 12

   Equipment: None

   1. Lie face down, arms out to the sides
   2. Lift the arms with thumbs up
   3. Squeeze the shoulder blades together

   Common mistake: Lifting the head up.

6. #6 for upper back

   Seal row

   GymIntermediate3 × 8–12

   Equipment: Raised flat bench, barbell or dumbbells

   1. Lie face down on a raised bench
   2. Row the weight up to the bench
   3. Lower to a full stretch

   Common mistake: Lifting the chest off the bench.

7. #7 for upper back

   Scapular pull-up

   Home + GymBeginner3 × 8–12

   Equipment: Pull-up bar

   1. Hang with straight arms
   2. Pull the shoulder blades down and back to rise slightly
   3. Lower slowly without bending the elbows

   Common mistake: Bending the arms.