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 a landmine reverse lunge to press
Landmine Reverse Lunge to Press

Landmine Reverse Lunge to Press

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athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

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Athlete performing sandbag shoulder carry, heavy sandbag resting on one shoulder, upright torso, core tight, cinematic gym lighting showing strength and control under asymmetrical load
Sandbag Shoulder Carry

Sandbag Shoulder Carry

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