---
title: "Upper back exercises"
description: "Barbell, dumbbell and cable rows plus shrugs for the traps. Watch the technique on video and see what really separates these variants."
locale: en
url: "https://hi.fitness/exercises/muscles/upper-back"
count: 68
type: muscles
code: UPPER_BACK
---

# Upper back exercises

The upper back is everything that pulls the elbow in toward the torso and draws the shoulder blades
together: rows in every form, plus shrugs for the traps. Unlike the lats, where the load comes from
overhead, here the movement runs horizontally - to the chest, to the stomach or to the hip.

There are more variants here than in most other body parts, because every piece of equipment does
the same job a little differently. A barbell lets you move the most weight, but it asks you to hold
the bent-over position for the whole set. A supported dumbbell and a seated cable take that
requirement away, so all that is left is the pull.

## Where do you pull the weight?

The catalog is surprisingly precise here and it is worth reading closely. The bent-over barbell row
brings the bar to the lower chest, the Pendlay version to the stomach, the seated cable row to the
lower abdomen, and the one-arm dumbbell row toward the hip. These are not the same movement described
in different words.

The higher the pull finishes, the further the elbow travels from the torso, and the more work lands on
the mid back and the rear delt. The lower it finishes, the closer the elbow stays to the ribs, and the
bigger the share the lats take. That is why plenty of programs carry one movement from each end of
that range instead of three versions of the same one.

What they all share is how the rep ends. Squeezing the shoulder blades together at the top shows up in
the catalog on the barbell row, on the Pendlay version and on the seated cable. If the shoulder blades
never move, the arms are doing most of the pulling and the back is only holding position.

## Why shrugs on their own?

Shrugs are the only movement in this group where the elbow stays straight the whole time. The
shoulders travel straight to the ears and straight back down, and the work goes to the upper traps -
the part rows load in passing, but never as the main target.

There is no shortage of variants: barbell in front and behind the back, trap bar, dumbbells on an
incline bench face up and face down, even overhead. What mostly separates them is the angle the weight
hangs at relative to your torso, and therefore where in the range the movement gets hardest.

Whether you need them at all depends on the rest of your program. Heavy rows and deadlifts already
load the traps just by keeping the weight in your hands, only without moving. Shrugs add work through
the full range of the shoulder, which neither of those movements does.

## Common mistakes

- **Standing up during the set** - A bent-over row has one torso angle and you hold it to the last rep. When your torso rises with the weight, momentum drives the movement, not your back.
- **Twisting on the one-arm row** - The catalog sets a simple condition on the dumbbell row: your shoulders stay level with the floor. A twist buys extra reach, but it takes work away from the muscles you are doing the exercise for.
- **Rolling your shoulders on shrugs** - Shrugs go straight up and straight down. Rolling the shoulders on the way loads the joint rather than the traps, and the catalog advises against it on every variant.

## By equipment

- [Barbell](https://hi.fitness/exercises/muscles/upper-back/barbell) - 17 exercises
- [Cable](https://hi.fitness/exercises/muscles/upper-back/cable) - 17 exercises
- [Dumbbell](https://hi.fitness/exercises/muscles/upper-back/dumbbell) - 15 exercises
- [Bench](https://hi.fitness/exercises/muscles/upper-back/bench) - 13 exercises
- [Resistance band](https://hi.fitness/exercises/muscles/upper-back/resistance-band) - 8 exercises
- [Suspension trainer](https://hi.fitness/exercises/muscles/upper-back/suspension-trainer) - 5 exercises
- [Machine](https://hi.fitness/exercises/muscles/upper-back/machine) - 3 exercises
- [Bodyweight](https://hi.fitness/exercises/muscles/upper-back/bodyweight) - 1 exercises
- [Jump rope](https://hi.fitness/exercises/muscles/upper-back/jump-rope) - 1 exercises
- [Squat rack](https://hi.fitness/exercises/muscles/upper-back/squat-rack) - 1 exercises
- [Smith machine](https://hi.fitness/exercises/muscles/upper-back/smith-machine) - 1 exercises

## All Upper back exercises

- [Bent Over Barbell Row](https://hi.fitness/exercises/bent-over-barbell-row) - Upper back · Barbell
- [Dumbbell Bent-over Row](https://hi.fitness/exercises/dumbbell-bent-over-row) - Upper back · Dumbbell
- [Dumbbell One Arm Row (Rack Support)](https://hi.fitness/exercises/dumbbell-one-arm-row-rack-support) - Upper back · Dumbbell
- [Seated Cable Row V Bar Machine](https://hi.fitness/exercises/seated-cable-row-v-bar-machine) - Upper back · Cable
- [Cable Seated Row](https://hi.fitness/exercises/cable-seated-row) - Upper back · Cable
- [Barbell Pendlay Row](https://hi.fitness/exercises/barbell-pendlay-row) - Upper back · Barbell
- [Cable Low Seated Row](https://hi.fitness/exercises/cable-low-seated-row) - Upper back · Cable
- [Barbell Shrugs](https://hi.fitness/exercises/barbell-shrugs) - Upper back · Barbell
- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Landmine Row](https://hi.fitness/exercises/landmine-row) - Upper back · Barbell
- [Barbell Bent Over Row Pronated Grip](https://hi.fitness/exercises/barbell-bent-over-row-pronated-grip) - Upper back · Barbell
- [Dumbbells Bent Over Row Pronated Grip](https://hi.fitness/exercises/dumbbells-bent-over-row-pronated-grip) - Upper back · Dumbbell
- [Bent-over Row with Bar](https://hi.fitness/exercises/bent-over-row-with-bar) - Upper back · Barbell
- [Inverted Rows on Smith Machine](https://hi.fitness/exercises/inverted-rows-on-smith-machine) - Upper back · Smith machine
- [Cable Bent Over Row](https://hi.fitness/exercises/cable-bent-over-row) - Upper back · Cable
- [Single Arm Standing Low Cable Row](https://hi.fitness/exercises/single-arm-standing-low-cable-row) - Upper back · Cable
- [Dumbbell Bent-over Reverse Row](https://hi.fitness/exercises/dumbbell-bent-over-reverse-row) - Upper back · Dumbbell
- [Hammer Strength Plate Loaded High Row Both Arms](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-both-arms) - Upper back · Machine
- [Dumbbell Renegade Row](https://hi.fitness/exercises/dumbbell-renegade-row) - Upper back · Dumbbell
- [Band Bent-over Row](https://hi.fitness/exercises/band-bent-over-row) - Upper back · Resistance band
- [Dumbbell Incline Row](https://hi.fitness/exercises/dumbbell-incline-row) - Upper back · Dumbbell
- [Straight Bar Cable Row Normal Grip](https://hi.fitness/exercises/straight-bar-cable-row-normal-grip) - Upper back · Cable
- [Seated Normal Grip Row Machine](https://hi.fitness/exercises/seated-normal-grip-row-machine) - Upper back · Cable
- [Straight Bar Cable Row Close Grip](https://hi.fitness/exercises/straight-bar-cable-row-close-grip) - Upper back · Cable
- [Cable One Arm Bent Over Row](https://hi.fitness/exercises/cable-one-arm-bent-over-row) - Upper back · Cable
- [Barbell Meadows Row](https://hi.fitness/exercises/barbell-meadows-row) - Upper back · Barbell
- [Barbell Long Landmine Row](https://hi.fitness/exercises/barbell-long-landmine-row) - Upper back · Barbell
- [Prone Bench Row Dumbbells](https://hi.fitness/exercises/prone-bench-row-dumbbells) - Upper back · Dumbbell
- [Cable Bent Over Reverse Grip Row](https://hi.fitness/exercises/cable-bent-over-reverse-grip-row) - Upper back · Cable
- [Resistance Band - Cable Row](https://hi.fitness/exercises/resistance-band-cable-row) - Upper back · Resistance band
- [Seated Resistance Band - Cable Rows](https://hi.fitness/exercises/seated-resistance-band-cable-rows) - Upper back · Resistance band
- [Single Arm Cable Row Left](https://hi.fitness/exercises/single-arm-cable-row-left) - Upper back · Cable
- [Single Arm Cable Row Right](https://hi.fitness/exercises/single-arm-cable-row-right) - Upper back · Cable
- [Cable Seated One Arm Alternate Row](https://hi.fitness/exercises/cable-seated-one-arm-alternate-row) - Upper back · Cable
- [Cable Seated Supine Grip Row](https://hi.fitness/exercises/cable-seated-supine-grip-row) - Upper back · Cable
- [Cable Seated on Floor Row](https://hi.fitness/exercises/cable-seated-on-floor-row) - Upper back · Cable
- [Cable Reverse Grip Straight Back Seated High Row](https://hi.fitness/exercises/cable-reverse-grip-straight-back-seated-high-row) - Upper back · Cable
- [Hammer Strength Plate Loaded High Row Single Arm](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-single-arm) - Upper back · Machine
- [Hammer Strength Plate Loaded High Row Alternate Arms](https://hi.fitness/exercises/hammer-strength-plate-loaded-high-row-alternate-arms) - Upper back · Machine
- [Suspension Trainer with Grips Bent Knee Inverted Row](https://hi.fitness/exercises/suspension-trainer-with-grips-bent-knee-inverted-row) - Upper back · Suspension trainer
- [Suspension Trainer with Grips High Row](https://hi.fitness/exercises/suspension-trainer-with-grips-high-row) - Upper back · Suspension trainer
- [Suspension Trainer with Grips Wide Grip Inverted Row on Floor](https://hi.fitness/exercises/suspension-trainer-with-grips-wide-grip-inverted-row-on-floor) - Upper back · Suspension trainer
- [Suspension Trainer with Grips Inverted Row Arm Twist](https://hi.fitness/exercises/suspension-trainer-with-grips-inverted-row-arm-twist) - Upper back · Suspension trainer
- [Suspension Trainer with Grips Knee Tuck Row](https://hi.fitness/exercises/suspension-trainer-with-grips-knee-tuck-row) - Upper back · Suspension trainer
- [Dumbbell Hammer Grip Incline Bench Two Arm Row](https://hi.fitness/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row) - Upper back · Dumbbell
- [Prone Bench Row Barbell Pronate Grip](https://hi.fitness/exercises/prone-bench-row-barbell-pronate-grip) - Upper back · Barbell
- [Prone Bench Row Barbell Reverse Grip](https://hi.fitness/exercises/prone-bench-row-barbell-reverse-grip) - Upper back · Barbell
- [Prone Bench Row Dumbbells Pronated Grip](https://hi.fitness/exercises/prone-bench-row-dumbbells-pronated-grip) - Upper back · Dumbbell
- [Prone Bench Row Dumbbells Supinated Grip](https://hi.fitness/exercises/prone-bench-row-dumbbells-supinated-grip) - Upper back · Dumbbell
- [Dumbbells Plank to Alternating Row](https://hi.fitness/exercises/dumbbells-plank-to-alternating-row) - Upper back · Dumbbell
- [Barbell Push Bent Over Row](https://hi.fitness/exercises/barbell-push-bent-over-row) - Upper back · Barbell
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Barbell
- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell
- [Barbell Back Wide Shrug](https://hi.fitness/exercises/barbell-back-wide-shrug) - Upper back · Barbell
- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell
- [Dumbbell Decline Shrug](https://hi.fitness/exercises/dumbbell-decline-shrug) - Upper back · Dumbbell
- [Barbell Decline Shrug](https://hi.fitness/exercises/barbell-decline-shrug) - Upper back · Barbell
- [Dumbbell Rear Full Shrugs](https://hi.fitness/exercises/dumbbell-rear-full-shrugs) - Upper back · Dumbbell
- [Barbell Overhead Shrug](https://hi.fitness/exercises/barbell-overhead-shrug) - Upper back · Barbell
- [Barbell Silverback Shrug](https://hi.fitness/exercises/barbell-silverback-shrug) - Upper back · Barbell
- [Band Horizontal Shrug](https://hi.fitness/exercises/band-horizontal-shrug) - Upper back · Resistance band
- [Bodyweight Standing Shrug](https://hi.fitness/exercises/bodyweight-standing-shrug) - Upper back · Bodyweight
- [Band Incline Row](https://hi.fitness/exercises/band-incline-row) - Upper back · Resistance band
- [Band Lying Reverse Grip Row](https://hi.fitness/exercises/band-lying-reverse-grip-row) - Upper back · Resistance band
- [Band Kneeling Single Arm High Row](https://hi.fitness/exercises/band-kneeling-single-arm-high-row) - Upper back · Resistance band
- [Band Rotating Hammer Grip Incline Bench Row](https://hi.fitness/exercises/band-rotating-hammer-grip-incline-bench-row) - Upper back · Resistance band
- [Cable Palm Rotational Row](https://hi.fitness/exercises/cable-palm-rotational-row) - Upper back · Cable
- [Jump Rope Row](https://hi.fitness/exercises/jump-rope-row) - Upper back · Jump rope