Everyone wants a strong back. It helps with good posture. It supports your body in daily tasks. And let’s be honest, a thick upper back just looks powerful.
If your back is weak or flat, it’s time to work on it. These 8 upper back exercises will help you build real thickness and strength. They target your traps, rear delts, and rhomboids. You’ll feel the burn, and you’ll see the results.
You don’t need fancy machines. Just dumbbells, a barbell, or bodyweight will do. Let’s go exercise by exercise.
Barbell Bent-Over Rows
This move is a classic. It hits the whole upper back in one go. You also get your biceps involved. It’s great for building that thick look between your shoulder blades.
Start by grabbing a barbell with a shoulder-width grip. Keep your knees slightly bent and hinge forward at the hips. Your back should be flat, chest up. Pull the barbell towards your stomach. Squeeze your shoulder blades together at the top. Lower slowly and repeat.
Keep your movements controlled. Don’t jerk or swing. That takes the focus off your upper back. Aim for 3 sets of 8 to 12 reps.
Dumbbell Chest-Supported Rows
This is a safe way to target your upper back. Since your chest is supported, there’s no stress on your lower back. That means better form and better muscle activation.
Set a bench at a slight incline. Lie face down with a dumbbell in each hand. Let your arms hang straight. Row the dumbbells toward your ribs. Keep your elbows close. Squeeze at the top, then lower the weights with control.
This isolates the rhomboids and rear delts. It also helps correct posture. Do 3 to 4 sets of 10 reps.
Face Pulls
Face pulls are gold for your traps and rear delts. They also help your shoulders stay healthy. Many people skip these, but you shouldn’t.
Use a cable machine with a rope attachment. Set it at upper chest height. Stand with feet shoulder-width apart. Grab the rope with both hands, palms facing in. Pull the rope toward your face. Keep your elbows high. Pause at the top and squeeze your shoulder blades.
Focus on form. Don’t let your lower back arch. Face pulls should feel smooth and steady. Aim for 3 sets of 12 to 15 reps.
Inverted Rows
You don’t need weights for this one. Just a bar and your body. Inverted rows build upper back strength and improve grip. They also prepare you for pull-ups.
Set a bar in a squat rack or Smith machine. It should be around waist height. Lie underneath and grab the bar with an overhand grip. Keep your body straight like a plank. Pull your chest toward the bar. Squeeze your back muscles. Lower slowly and repeat.
The lower the bar, the harder the move. Start with 3 sets of 8 to 10 reps.
Wide-Grip Pull-Ups
Pull-ups work the lats, but a wide grip shifts focus to the upper back. They’re tough, but they build serious strength and width.
Hang from a pull-up bar with your hands wider than shoulder-width. Pull yourself up until your chin is above the bar. Focus on driving your elbows down and back. Lower yourself slowly.
If you can’t do a full pull-up yet, use resistance bands or an assisted pull-up machine. Do 3 sets of as many reps as you can. Over time, try to add more.
Rear Delt Flys
Your rear delts are a key part of your upper back. They help with shoulder stability and balance your physique. Rear delt flys hit them directly.
Grab two light dumbbells. Stand or sit on a bench. Hinge forward at the hips. Let your arms hang down with palms facing each other. Raise the dumbbells out to the sides like wings. Pause at the top and slowly return.
Don’t use momentum. Go light and focus on the squeeze. Do 3 sets of 15 reps.
T-Bar Rows
If your gym has a T-bar row machine, use it. It targets your traps, rhomboids, and lats. It’s great for back thickness.
Stand over the bar with a wide stance. Grab the handles with a neutral grip. Keep your chest up and back flat. Pull the bar toward your chest. Squeeze at the top, then lower slowly.
If there’s no machine, you can set up a landmine with a barbell in a corner. Just use a V-handle attachment. Aim for 3 to 4 sets of 10 reps.
Band Pull-Aparts
This looks easy but burns deep in the upper back. It helps your posture and improves shoulder mobility.
Hold a resistance band at shoulder height with arms extended. Pull the band apart by spreading your arms wide. Keep your arms straight. Focus on the squeeze between your shoulder blades. Bring the band back slowly.
It’s great as a warm-up or finisher. Try 3 sets of 20 reps.
Why These Exercises Work So Well
These exercises hit all the major muscles in your upper back. They focus on both strength and muscle growth. That means better posture, more pulling power, and a fuller back appearance.
They also balance out your pressing movements. If you bench a lot but skip back day, your shoulders will suffer. These moves fix that.
You don’t have to do all 8 in one session. Pick 3 to 5 and rotate them through your week. Focus on form, not weight. And always warm up before you start.
How to Program Them into Your Routine
Upper back workouts can fit into your pull days or full back sessions. You can also split them across the week. For example:
- Monday: Barbell rows, pull-ups, face pulls
- Thursday: T-bar rows, chest-supported rows, rear delt flys
You can even do band pull-aparts daily. They help counter bad posture from phones and laptops.
Keep rest between sets to 60–90 seconds. Train consistently and track your progress. When reps feel easy, increase the weight slightly. Your back will grow stronger and thicker over time.
Final Tips to See Real Gains
Don’t forget about recovery. Your back needs rest to rebuild. Sleep well, eat enough protein, and stretch after workouts. Mobility matters too.
And always use mirrors or film yourself to check your form. If you feel it more in your arms or lower back, adjust your angles.
With these exercises, your upper back won’t just look good. It’ll feel solid, support your lifts, and carry you through life stronger than ever.
