Upper Back exercises
14 upper back exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Bent-Over Rows
Back (Rhomboids, Lats) · Barbell
Bent-Over Rows (Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Dumbbell, Supported)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Row (Single Arm, Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Supinated Grip)
Back (Rhomboids, Lats) · Barbell
Cable Reverse Flye
Shoulders (Rear Delts, Rhomboids) · Cable
Cable Row (Narrow Grip)
Back (Rhomboids, Lats) · Cable
Cable Row (Supinated Grip)
Back (Rhomboids, Lats) · Cable
Cable Row (Wide Grip)
Back (Rhomboids, Lats) · Cable
Chest Supported Row Machine
Back (Rhomboids, Lats) · Machine
Pendlay Rows
Back (Rhomboids, Lats) · Barbell
Plated Loaded Seated Row Machine
Back (Rhomboids, Lats) · Machine
Smith Machine Bent-Over Row
Back (Rhomboids, Lats) · Smith Machine
T-Bar Row (Barbell)
Back (Rhomboids, Lats) · Barbell
Programming upper back for hypertrophy
Aim for 12 to 20 working sets of upper back per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.