Body · 34 training options
Upper Back
34 matching training options
Clear filtersExercises
Barbell Front Rack Carry
Core, Glutes, Quads, Shoulders, Traps, Upper Back
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Front Squat
Core, Glutes, Quads, Upper Back
Barbell Zercher Carry
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Zercher Squat
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Dumbbell Bent-Over Reverse Fly
Rear Delts, Rhomboids, Traps, Upper Back
Dumbbell Meadows Row
Biceps, Core, Lats, Obliques, Rear Delts, Upper Back
Dumbbell Z Press
Core, Shoulders, Triceps, Upper Back
Kettlebell Front Rack Squat
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Pull-Ups
Biceps, Core, Lats, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Clean and Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Front Carry
Arms, Core, Glutes, Grip, Hamstrings, Quads, Upper Back
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Power Clean
Biceps, Glutes, Hamstrings, Quads, Upper Back
Sandbag Power Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back
Sandbag Push Press
Core, Glutes, Quads, Shoulders, Triceps, Upper Back
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Squat Clean
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Sandbag Zercher Carry
Biceps, Core, Glutes, Hamstrings, Quads, Upper Back
Single-Arm Dumbbell Dead Stop Row
Biceps, Core, Lats, Rear Delts, Upper Back
Workouts
20 min · Beginner
20-Minute Upper Body Pump
A dumbbell circuit for chest, back and shoulders: moderate weights, short rest and plenty of time under tension.
Includes upper back in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes upper back in linked exercises
45 min · Intermediate
45-Minute Upper Body Hypertrophy
Bench, pull-ups, rows and presses in classic muscle-building rep ranges.
Includes upper back in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes upper back in linked exercises
60 min · Advanced
60-Minute Olympic Lifting Power
Power cleans, push presses and front squats for athletes who want to be fast as well as strong.
Includes upper back in linked exercises
Programmes
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes upper back in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes upper back in linked sessions
Also explore
Goals
Body
- abdominals6
- Abductors12
- Abs6
- Adductors32
- Arms8
- Back7
- Biceps32
- Calves42
- Chest36
- Core183
- Erectors23
- Forearms38
- Forearms/Grip1
- Glutes159
- Grip5
- Hamstrings131
- Hip Flexors7
- Hip Stabilizers7
- Hips5
- Lats49
- Legs17
- Lower Back22
- Obliques31
- Quadriceps3
- Quads129
- Rear Delts23
- Rhomboids18
- Shoulders112
- spinal-erectors6
- Traps41
- Triceps73
- Upper Back34
- Upper Chest1
Movement
- Anti Lateral Flexion3
- Anti Rotation1
- anti-extension1
- Anti-Rotation24
- Balance12
- Bodyweight2
- brace6
- Carry21
- Clean2
- Conditioning22
- Continuous1
- Controlled Eccentric1
- Controlled Squat1
- Core39
- Core Stability42
- Crawl4
- Deadlift Pattern1
- Deceleration2
- Explosive3
- Extension3
- Front Loaded5
- Front Rack1
- Full Body2
- Functional Strength31
- Gait3
- Grip3
- Hinge70
- Hip Hinge4
- Horizontal17
- Hybrid1
- Hybrid Conditioning1
- Isolation5
- Isometric16
- Isometric Core Control1
- Isometric Hold18
- Jump27
- Landing Control1
- Lateral34
- Lateral Flexion4
- Loaded Movement4
- Locomotion27
- Lower Body5
- Lunge37
- Mobility2
- Olympic Lift6
- Overhead3
- Overhead Stability4
- Plyometric32
- Posterior Chain13
- Power83
- Press9
- Pull56
- Push54
- Reactive17
- Rhythm4
- Rotate2
- Rotation14
- Slam1
- Split Stance1
- Sprint1
- Squat52
- Stability18
- Step6
- Step-Up3
- Strength9
- Tempo Training2
- Throw1
- Total Body1
- Unilateral61
- Vertical42
- Vertical Push1
Equipment
- Air Bike4
- Barbell55
- Battle Ropes1
- Bench24
- Blocks3
- Bodyweight43
- cable5
- Cable Machine1
- Dumbbell17
- Dumbbells37
- Exercise Mat18
- Floor Mat19
- Kettlebell22
- Kettlebells13
- Landmine7
- Landmine Attachment2
- Mat28
- Medicine ball9
- Open Space2
- Plyo Box32
- Pull-Up Bar10
- Rack34
- Resistance Band1
- resistance-band5
- Rowing Machine20
- Sandbag31
- SkiErg8
- Sled6
- Squat Rack3
- suspension-trainer1
- Target8
- trx1
- TRX / Suspension Trainer1
- Wall5
- Wall Ball7
- Weight Plates43
- Y-Bell2