Back - Upper Exercises
Browse illustrated back - upper exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 21 of 69 back - upper exercises.
Resistance Band Bent Over Row
Bent-over band row — classic mid-back work with the variable resistance of a band.
Foundation
Resistance Band Lying Pullover
Lying band pullover — direct lat-and-chest work with the variable resistance of a band.
Foundation
Resistance Band Standing Row
Standing band row at chest height — variable-resistance horizontal pull.
Foundation
Resistance Band Straight Arm Pulldown
Standing band straight-arm pulldown — direct lat isolation through pure shoulder extension.
Foundation
Sandbag Back Squats
Quad-dominant back squat with a sandbag racked across the traps, where the shifting filler forces t…
Intermediate
Sandbag Bear Hug Squats
Quad-focused squat hugging the sandbag to the chest, where the forward load forces the upper back a…
Foundation
Sandbag Bent Over Rows
Upper-back row from a hinged position, hauling the sandbag to the lower ribs while the spinal erect…
Foundation
Sandbag Clean and Press
Full-body power-endurance lift cleaning the sandbag from the floor to the chest, then pressing it o…
Advanced
Sandbag Deadlift
Hip-hinge deadlift lifting the sandbag off the floor, a forgiving entry point to the hinge that ham…
Foundation
Sandbag Front Squat
Quad-dominant front squat with the sandbag cradled across the chest and shoulders, where the front …
Intermediate
Sandbag Lateral Drags
Anti-rotation core drag from a high plank, hauling the sandbag side to side beneath the chest while…
Advanced
Sandbag One Arm Row
The upper back drives this single-arm sandbag row, the shifting filler forcing a tighter grip and h…
Foundation
Sandbag Overhead Chop
The obliques fire this overhead-to-floor sandbag chop, decelerating a heavy load that wants to keep…
Intermediate
Sandbag Shouldering
A strongman staple: repeatedly heave the sandbag from the floor onto a shoulder, alternating sides,…
Advanced
Sandbag Shoulder Squat
A squat with the sandbag loaded on one shoulder, the offset weight forcing the trunk to resist tipp…
Intermediate
Sandbag Zercher Squat
A squat cradling the sandbag in the crooks of both elbows, the Zercher hold forcing an upright tors…
Intermediate
Stability Ball Lat Pullover
Dumbbell pullover on a stability ball — combined lat-and-chest work with trunk stability.
Intermediate
Suspension Inverted Rows
TRX inverted row — bodyweight horizontal pull, scalable by body angle.
Advanced
Suspension L-Sit Pullups
The lats and biceps pull the body up on rings while the abs hold the legs locked out in an L-sit — …
Elite
Suspension Pull Ups
TRX pull-up — bodyweight vertical pull from suspension handles, accessible alternative to bar pull-…
Intermediate