Anatomy
The rhomboids run from the spine to the inner edge of each shoulder blade and pull the blades together. The trapezius is a large diamond-shaped muscle: the upper fibres lift the shoulder blades, the middle fibres pull them back and the lower fibres pull them down.
Function
Scapular retraction, elevation and depression; posture and shoulder stability
Min Sets/Week
10
Optimal Range
10–20
Max Sets/Week
20
Best Upper Back Exercises
Chest-Supported Row
Beginner Compound 3–4 × 8–15
Renegade Row
Intermediate Compound 3 × 6–10 per side
Bent-Over Dumbbell Row
Beginner Compound 3–4 × 8–12
Inverted Row
Beginner Compound 3 × 8–15
Iso-Lateral Row
Beginner Compound 3–4 × 10–15
Compound Exercises
Isolation Exercises
Training Tips
- Pull your shoulder blades back and down on rows instead of shrugging toward your ears.
- Chest-supported rows remove the lower back from the movement so the upper back does the work.
- Pair heavy pressing with regular rowing to keep the shoulders balanced.
Where upper back fits in a workout split
You can train upper back in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train upper back?
Most people benefit from training upper back 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for upper back?
10–20 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for upper back?
The best exercise depends on your equipment and goals. For overall development, barbell row is typically one of the most effective choices.