Upper Back exercises — at home and in the gym
Your upper back helps you pull and keeps your posture straight.
Which way is right for you?
Where will you exercise?
What do you have? (You can pick more than one)
Your experience?
✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Prone Y Raise
Lying face down and lifting your arms in a Y shape. A no-equipment exercise for your upper back and the back of your shoulders — good if you tend to slouch.
One-arm Backpack Row
Pulling a bag filled with books or water bottles towards your waist with one arm. The easiest pulling exercise for your back at home.
Band Pull-apart
Holding a band in front of you and pulling it apart to the sides. An easy exercise for your upper back and the back of your shoulders that you can do anywhere.
One-arm Dumbbell Row
Resting one hand on a bench and pulling a dumbbell towards your waist with the other. The most reliable dumbbell back exercise — your lower back stays supported.
Lat Pulldown Machine
Sitting and pulling an overhead bar down to your chest. It works like a pull-up, but you choose the weight — the best back machine for beginners.
Seated Cable Row
Sitting and pulling a cable handle towards your stomach. A good machine for the middle of your back, with no balance to worry about.
Barbell Bent-over Row
Leaning forward and pulling a bar towards your stomach. A powerful exercise for your whole back, but you must keep your lower back straight — try it only after dumbbell rows feel solid.