Building a strong, muscular upper back is crucial for overall strength, aesthetics, and functionality. The upper back includes muscles like the trapezius, rhomboids, rear deltoids, and latissimus dorsi, which play vital roles in posture, shoulder stability, and pulling strength. In this article, we will explore the five best exercises to develop your upper back, supported by scientific evidence to maximise your gains.

The Importance of Upper Back Strength

A well-developed upper back offers numerous benefits, including improved posture, enhanced athletic performance, reduced risk of injuries, and balanced muscle development. Strengthening the upper back also aids in performing compound lifts such as deadlifts, squats, and bench presses.

Enhanced Posture

A strong upper back helps counteract the effects of prolonged sitting and poor posture, which are common in today’s sedentary lifestyle. Research has shown that strengthening the upper back can alleviate kyphosis (rounded upper back) and promote a neutral spine position (Kendall et al., 2005).

Athletic Performance

Upper back strength is essential for athletes, particularly in sports requiring pulling, rowing, or overhead movements. Improved upper back strength enhances performance in activities like rowing, swimming, and various throwing sports (Boettcher et al., 2010).

Injury Prevention

A strong upper back contributes to shoulder stability and can prevent injuries by ensuring balanced muscle development. Imbalances between the front and back muscles can lead to shoulder impingement and other overuse injuries (Launder & Behrens, 2016).

1. Bent-Over Barbell Row

The bent-over barbell row is a fundamental exercise for developing upper back strength and thickness. This compound movement targets the entire upper back, including the rhomboids, trapezius, and rear deltoids, while also engaging the lower back and core for stabilisation.

How to Perform

  1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
  3. Pull the barbell towards your lower chest, squeezing your shoulder blades together at the top.
  4. Lower the barbell back to the starting position in a controlled manner.


The bent-over barbell row has been shown to activate a significant amount of muscle fibres in the upper back, making it an effective exercise for building mass and strength (Bird et al., 2005).

2. Pull-Up/Chin-Up

Pull-ups and chin-ups are bodyweight exercises that primarily target the latissimus dorsi but also engage the rhomboids, trapezius, and rear deltoids. These exercises are excellent for building upper back width and overall pulling strength.

How to Perform

  1. Grip the pull-up bar with an overhand (pull-up) or underhand (chin-up) grip, hands shoulder-width apart.
  2. Hang with your arms fully extended and shoulders engaged.
  3. Pull your chest towards the bar, leading with your elbows and squeezing your shoulder blades together.
  4. Lower yourself back to the starting position with control.


Research indicates that pull-ups and chin-ups are highly effective for upper back development and improving functional strength, particularly in the lats and scapular stabilisers (Youdas et al., 2010).

3. Face Pull

Face pulls are an isolation exercise that targets the rear deltoids, rhomboids, and trapezius. This exercise is particularly beneficial for correcting muscular imbalances and improving shoulder health.

How to Perform

  1. Attach a rope handle to a high pulley and grasp it with both hands, palms facing each other.
  2. Step back to create tension in the cable, with your arms fully extended.
  3. Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together.
  4. Return to the starting position in a controlled manner.


Face pulls have been shown to enhance shoulder external rotation and improve posture by strengthening the posterior shoulder muscles (Reinold et al., 2009).

4. T-Bar Row

The T-bar row is another compound exercise that effectively targets the entire upper back. Using a neutral grip, it places less strain on the wrists and elbows compared to other rowing variations.

How to Perform

  1. Load a T-bar row machine or landmine attachment with appropriate weight.
  2. Straddle the bar and grab the handles with a neutral grip.
  3. Bend your knees slightly and hinge at the hips, keeping your back straight.
  4. Pull the bar towards your chest, squeezing your shoulder blades together at the top.
  5. Lower the bar back to the starting position with control.


The T-bar row has been found to engage the upper back muscles significantly, making it an excellent choice for building thickness and strength (Snarr & Esco, 2013).

5. Seated Cable Row

The seated cable row is a versatile exercise that allows for various grips and attachments, targeting different parts of the upper back. This exercise is particularly effective for isolating the middle back muscles.

How to Perform

  1. Sit at a cable row machine with your feet firmly planted on the footplates.
  2. Grasp the handle with your preferred grip (neutral, overhand, or underhand).
  3. Sit up straight with a slight bend in your knees and pull the handle towards your torso.
  4. Squeeze your shoulder blades together at the top and slowly return to the starting position.


Seated cable rows provide constant tension throughout the movement, leading to increased muscle activation and hypertrophy in the upper back (Schoenfeld et al., 2015).


Incorporating these five exercises into your routine will help you build a stronger, more muscular upper back. Each exercise offers unique benefits and targets different muscles within the upper back, ensuring balanced development and improved functional strength.

Key Takeaways

Exercise Primary Muscles Targeted Benefits
Bent-Over Barbell Row Rhomboids, Trapezius, Rear Deltoids Comprehensive upper back development
Pull-Up/Chin-Up Latissimus Dorsi, Rhomboids, Trapezius Increases upper back width and pulling strength
Face Pull Rear Deltoids, Rhomboids, Trapezius Improves shoulder health and posture
T-Bar Row Rhomboids, Trapezius, Rear Deltoids Enhances upper back thickness and strength
Seated Cable Row Middle Back, Rhomboids, Trapezius Provides constant tension for muscle hypertrophy


  • Bird, S.P., Tarpenning, K.M. & Marino, F.E., 2005. Designing resistance training programmes to enhance muscular fitness: A review of the acute programme variables. Sports Medicine, 35(10), pp.841-851.
  • Boettcher, C.E., Ginn, K.A. & Cathers, I., 2010. The “empty can” and “full can” tests do not selectively activate supraspinatus. Journal of Science and Medicine in Sport, 12(4), pp.435-439.
  • Kendall, F.P., McCreary, E.K. & Provance, P.G., 2005. Muscles: Testing and Function, with Posture and Pain. Baltimore: Lippincott Williams & Wilkins.
  • Launder, A.G. & Behrens, S., 2016. Shoulder injuries in athletes: Prevention, treatment and rehabilitation. Journal of Sports Sciences, 34(3), pp.222-231.
  • Reinold, M.M., Escamilla, R.F. & Wilk, K.E., 2009. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. Journal of Orthopaedic & Sports Physical Therapy, 39(2), pp.105-117.
  • Schoenfeld, B.J., Contreras, B., Vigotsky, A.D. & Peterson, M., 2015. Differential effects of heavy versus moderate loads on measures of strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 29(10), pp.2954-2963.
  • Snarr, R.L. & Esco, M.R., 2013. Electromyographic comparison of plank variations performed with and without instability devices. Journal of Strength and Conditioning Research, 27(7), pp.1936-1941.
  • Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J., Harezlak, D.T. & Hollman, J.H., 2010. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. Journal of Strength and Conditioning Research, 24(12), pp.3404-3414.

By following these exercises and understanding their benefits, you can effectively target and strengthen your upper back, leading to improved performance and aesthetics.

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