Exercise library
Upper Back exercises
4 upper back exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Showing Cable exercises onlyClear
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.
12 to 20 sets / week6 to 15 reps1 to 3 RIR