Muscle Group

Upper Back

The Upper Back muscles — including the rhomboids, trapezius, and rear delts — control scapular movement and postural alignment. They provide the foundation for shoulder mechanics and pulling power.

Exercises such as rows, face pulls, and band pull-aparts develop endurance and symmetry. A strong upper back supports pressing strength, improves shoulder mobility, and enhances performance in compound lifts.

Athlete performing sandbag squat clean, mid-catch in deep squat, sandbag at chest, powerful hip drive visible, cinematic gym lighting showing control and strength
Sandbag Squat Clean

Sandbag Squat Clean

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Female Athlete performing barbell Zercher squat, bar held in the crease of the elbows, chest upright, deep squat position, cinematic gym lighting showing strength and control
Barbell Zercher Squat

Barbell Zercher Squat

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Athlete performing barbell front rack step-up, elbows high, upright torso, front foot on box driving upward, cinematic gym lighting showing balance and power
Barbell Front Rack Step-Up

Barbell Front Rack Step-Up

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Athlete performing barbell front rack lunge, elbows high, torso upright, front knee over ankle, cinematic gym lighting showing strength and control
Barbell Front Rack Lunge

Barbell Front Rack Lunge

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Athlete performing kettlebell front rack squat, elbows high, upright posture, strong control at depth, cinematic gym lighting highlighting balance and focus
Kettlebell Front Rack Squat

Kettlebell Front Rack Squat

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Athlete in deep front squat, elbows high, upright torso, plates loaded, cinematic gym light
Barbell Front Squat

Barbell Front Squat

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