Training your upper back is a essential part of building and sculpting your back. Whether you are a workout pro or designing your first training plan, the workouts below will help you meet your fitness goals.
cable upper row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Stand in front of the cable machine with your feet shoulder-width apart. If the machine has a platform, step onto it.
3. Reach up and grab the cable bar with both hands. Your grip should be wider than shoulder-width apart, palms facing down.
4. Bend your knees slightly and lean forward from your hips, keeping your back straight. Your torso should be almost parallel to the floor.
5. Pull the cable bar down towards your upper chest while keeping your elbows wide. Squeeze your shoulder blades together as you pull down.
6. Hold this position for a moment, feeling the contraction in your upper back muscles.
7. Slowly return the cable bar to the starting position, allowing your arms to fully extend and your shoulder blades to spread apart.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, avoid using your lower back or momentum to pull the cable down; the movement should be controlled and driven by your upper back muscles.
cable straight back seated row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Sit down on the bench of the cable row machine, placing your feet on the footrests with knees slightly bent.
3. Lean forward from your hips, not your back, and grasp the cable handle with both hands. Your palms should be facing each other.
4. Sit back up straight, keeping your back slightly arched for support. This is your starting position.
5. Pull the cable handle towards your waist while keeping your elbows close to your body. Ensure you're pulling from your upper back and shoulder muscles, not just your arms.
6. Squeeze your shoulder blades together when you reach the peak of the movement, then slowly return the handle back to the starting position.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to support your lower back. Avoid using your momentum to pull the weight; instead, focus on using your upper back muscles.
cable standing twist row (v-bar)
1. Start by setting up the cable machine with a V-bar attachment at chest height.
2. Stand facing the cable machine with your feet shoulder-width apart. Grab the V-bar with both hands, palms facing each other.
3. Step back from the machine until your arms are fully extended in front of you. This is your starting position.
4. Keep your back straight and your core engaged. Begin the exercise by pulling the V-bar towards your chest. As you pull, twist your torso to the right.
5. Hold this position for a second, making sure to squeeze your shoulder blades together.
6. Slowly return to the starting position while untwisting your torso.
7. Repeat the movement, this time twisting your torso to the left as you pull the V-bar towards your chest.
8. Continue alternating sides for the desired number of repetitions.
Remember to keep your movements controlled and avoid using your momentum to pull the weight. This will ensure that your upper back muscles are fully engaged throughout the exercise.
cable standing row (v-bar)
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Attach the V-bar handle to the cable machine. The V-bar handle is a small, V-shaped bar that allows for a neutral, palms-in grip.
3. Stand facing the cable machine, feet shoulder-width apart. Bend your knees slightly for stability.
4. Reach out and grab the V-bar handle with both hands. Your palms should be facing each other.
5. Stand up straight, pull your shoulders back and keep your chest out. This is your starting position.
6. Pull the V-bar towards your abdomen while keeping your elbows close to your body. As you pull, squeeze your shoulder blades together.
7. Hold this position for a second to maximize the contraction in your upper back muscles.
8. Slowly extend your arms back out to the starting position. Make sure to control the movement, don't let the weight stack drop back quickly.
9. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, avoid using your body momentum to pull the weight, focus on using your upper back muscles.
cable seated wide-grip row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Sit down on the bench of the cable row machine, placing your feet on the footrests with knees slightly bent. Ensure your back is straight and your chest is up.
3. Reach forward to grab the wide-grip bar attachment. Your hands should be more than shoulder-width apart.
4. Pull the bar towards your waist while keeping your back straight. As you pull, squeeze your shoulder blades together and keep your elbows close to your body.
5. Hold this position for a moment, feeling the contraction in your upper back muscles.
6. Slowly extend your arms back out, returning to the starting position. This should be done in a controlled manner to ensure you're working the muscles effectively.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to support your lower back. Avoid using your body momentum to pull the weight; the movement should be controlled and driven by your upper back muscles.
cable seated row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Sit down on the bench of the cable row machine, placing your feet on the provided platform. Your knees should be slightly bent, not locked.
3. Lean forward and grab the cable handle. Ensure your grip is firm but not overly tight.
4. Pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. This is your starting position.
5. Pull the cable handle towards your waist while keeping your body stationary. As you pull, squeeze your shoulder blades together and keep your elbows close to your body.
6. Continue pulling until your hands reach your abdomen. Hold this position for a second to maximize the contraction in your upper back muscles.
7. Slowly return the handle back to the starting position while maintaining control of the movement. Do not let the weight stack touch between repetitions. This ensures that your muscles are always engaged.
8. Repeat the movement for your desired number of repetitions.
Remember to keep your spine neutral and avoid using your momentum to pull the weight. The movement should be slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
cable seated one arm alternate row
1. Start by adjusting the cable machine to your desired weight.
2. Sit on the bench of the cable machine, placing your feet on the footrests with knees slightly bent.
3. Grab the cable handle with one hand, keeping your arm fully extended. Ensure your back is straight and your chest is up.
4. Pull the cable handle towards your waist while keeping your torso stationary. As you pull, squeeze your shoulder blades together and keep your elbow close to your body.
5. Hold this position for a moment, focusing on the contraction in your upper back muscles.
6. Slowly extend your arm back to the starting position, allowing the cable to gently pull your arm forward.
7. Repeat this movement for your desired number of repetitions.
8. Once you've completed your set, switch to the other arm and repeat the same steps.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the movement is controlled and steady, avoiding any jerky motions.
cable rope seated row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Attach a rope handle to the cable machine. Sit down on the bench and place your feet on the footrests, knees slightly bent.
3. Reach forward and grab the rope handle with both hands. Your palms should be facing each other. This is your starting position.
4. Pull the rope towards your waist while keeping your back straight and your chest up. Ensure your elbows are close to your body as you pull.
5. Squeeze your shoulder blades together as you reach the end of the pull. Hold this position for a second to maximize the contraction in your upper back muscles.
6. Slowly extend your arms back to the starting position. Make sure to control the movement to avoid the weight stack touching down between reps.
7. Repeat the movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to support your lower back. Also, avoid using your biceps or forearms to pull the weight. The power should come from your upper back and shoulders.
cable rope extension incline bench row
1. Start by setting up the cable machine with a rope attachment at the top pulley.
2. Position an incline bench facing the cable machine. The angle of the bench should be around 45 degrees.
3. Sit on the incline bench with your feet flat on the ground for stability. Lean forward slightly, keeping your back straight.
4. Reach up and grab the rope with both hands. Your palms should be facing each other and your hands should be shoulder-width apart.
5. Pull the rope towards your chest, keeping your elbows close to your body. This is your starting position.
6. Slowly extend your arms back out in front of you, allowing the cable to pull your arms forward and stretch your upper back muscles.
7. Pull the rope back towards your chest, squeezing your shoulder blades together as you do so. This is one repetition.
8. Repeat this movement for your desired number of repetitions.
9. Ensure to keep your core engaged and your back straight throughout the exercise to prevent any strain or injury.
10. Remember to control the movement both on the way out and on the way back to maximize the effectiveness of the exercise.
This exercise is great for targeting the upper back muscles, including the latissimus dorsi and the rhomboids. It can help improve posture, strength, and overall back health.
cable rope elevated seated row
1. Start by adjusting the cable machine to a high position and attach a rope handle to the cable.
2. Sit on the floor with your legs extended in front of you. Position yourself a few feet away from the machine, so that your arms are fully extended when holding the rope handle.
3. Grasp the rope handle with both hands. Your palms should be facing each other. This is your starting position.
4. Pull the rope towards your waist while keeping your back straight and chest up. Ensure your elbows are close to your body as you pull.
5. Squeeze your shoulder blades together at the end of the movement, hold for a second, then slowly return to the starting position.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and protect your lower back. Also, ensure that the movement is controlled and that you're not using momentum to pull the rope towards you. The focus should be on your upper back muscles doing the work.
cable rope crossover seated row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Attach a rope handle to the high pulley on the cable machine.
3. Sit down on the bench facing the cable machine. If the machine doesn't have a bench, you can sit on a stability ball or stand in a squat position.
4. Reach up and grab the rope handle with both hands. Your palms should be facing each other.
5. Pull the rope handle down towards your abdomen while keeping your back straight and your core engaged. This is your starting position.
6. Slowly extend your arms back up to the starting position without locking your elbows. This is one rep.
7. Make sure to keep your movements controlled, focusing on the contraction and extension of your upper back muscles.
8. Repeat this movement for your desired number of reps and sets.
Remember to always maintain good form and control throughout the exercise to avoid injury and maximize the effectiveness of the workout.
cable reverse-grip straight back seated high row
1. Start by adjusting the cable machine to the appropriate height. The cable should be positioned at chest level when you're seated.
2. Attach a straight bar to the cable machine. Sit down on the bench and plant your feet firmly on the ground.
3. Grab the bar with a reverse grip, meaning your palms should be facing up towards the ceiling. Your hands should be shoulder-width apart.
4. Sit up straight and pull your shoulders back. This is your starting position.
5. Pull the bar towards your upper abdomen while keeping your elbows close to your body. Ensure you're pulling with your back muscles and not just your arms.
6. Squeeze your shoulder blades together at the end of the movement, hold for a second, then slowly return the bar back to the starting position.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
cable palm rotational row
To perform the cable palm rotational row, follow these steps:
1. Start by setting the appropriate weight on the cable machine. Make sure it's a weight you can lift without straining your back.
2. Stand upright and face the cable machine, keeping your feet shoulder-width apart for balance.
3. Reach out and grab the cable handle with both hands. Your palms should be facing each other.
4. Step back from the machine until your arms are fully extended in front of you. This is your starting position.
5. Begin the exercise by pulling the cable towards your body. As you pull, rotate your palms so they face upwards. Keep your elbows close to your body during this movement.
6. Continue pulling the cable until it reaches your upper abdomen. At this point, your shoulder blades should be squeezed together.
7. Hold this position for a moment, then slowly return to the starting position while rotating your palms back to the initial position.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, ensure that the movement is controlled, focusing on the muscle contraction and not on the weights you are lifting. This exercise targets your upper back, but you will also feel it in your biceps and shoulders.
cable one arm straight back high row (kneeling)
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1. Start by setting up the cable machine with a single handle attachment at the highest level.
2. Kneel down on the floor next to the cable machine, facing away from it. Your body should be perpendicular to the machine.
3. Reach up with the arm closest to the machine and grab the handle with a firm grip. Your palm should be facing down.
4. Keep your back straight and your core engaged throughout the exercise.
5. Pull the handle down and towards your body, keeping your arm straight. Your hand should end up next to your hip.
6. Slowly return the handle back to the starting position, allowing your arm to fully extend and your back muscles to stretch.
7. Repeat this movement for your desired number of repetitions.
8. Once you've completed your set, switch to the other side and repeat the exercise with your other arm.
Remember to keep your movements controlled and steady, focusing on the contraction of your upper back muscles as you pull the handle down. Avoid using your body weight or momentum to pull the handle down, as this can lead to injury and won't effectively target your upper back muscles.
cable one arm bent over row
1. Start by setting the desired weight on the cable machine.
2. Stand sideways to the cable machine, feet shoulder-width apart. If the cable is on your right, plant your left foot forward for balance.
3. Grab the cable handle with your right hand. Make sure your grip is firm.
4. Bend your knees slightly and lean forward from your waist. Keep your back straight and almost parallel to the floor. This is your starting position.
5. Pull the cable towards your waist while keeping your elbow close to your body. Ensure your other hand is resting on your knee or hip for support.
6. Squeeze your shoulder blades together when you pull the cable to your waist. Hold this position for a second.
7. Slowly return the cable to the starting position. This completes one rep.
8. Perform the desired number of reps on one side, then switch to the other side.
9. Remember to keep your core engaged and back straight throughout the exercise.
10. Avoid using your lower back or momentum to pull the cable. The movement should be controlled and initiated from your upper back.
This exercise is great for targeting your upper back muscles, including your lats and rhomboids. It also works your biceps and shoulders to a lesser extent.
cable low seated row
1. Start by adjusting the cable machine to a low setting and attach a straight bar or V-bar handle.
2. Sit down on the bench facing the cable machine and place your feet on the footrests with knees slightly bent.
3. Reach forward to grab the handle with both hands. Your arms should be fully extended and your back should be slightly rounded.
4. Pull the handle towards your waist while keeping your back straight and chest up. Ensure your elbows are close to your body and you're squeezing your shoulder blades together.
5. Hold this position for a moment to maximize the contraction in your upper back muscles.
6. Slowly extend your arms back to the starting position, allowing the cable to gently pull your arms and shoulders forward.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back. Also, ensure the movement is controlled and steady, focusing on the muscle contraction and not on the weights.
cable incline bench row
1. Start by adjusting the cable machine to a high position. Attach a straight bar to the cable.
2. Position an incline bench facing the cable machine. The angle of the bench should be around 45 degrees.
3. Sit on the bench with your chest pressed against the pad. Your feet should be flat on the ground for stability.
4. Reach up and grab the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
5. Pull the bar down towards your upper chest while keeping your elbows close to your body. Ensure your back muscles are doing the work, not your arms.
6. Hold the contraction at the bottom for a second, then slowly return the bar to the starting position. This completes one rep.
7. Aim for 3 sets of 10-12 reps, ensuring to maintain proper form throughout.
Remember to keep your back straight and avoid using your body momentum to pull the bar down. The movement should be controlled and focused on the upper back muscles.
cable high row (kneeling)
1. Start by setting up the cable machine with a straight bar attachment at the highest level.
2. Kneel down in front of the cable machine, facing towards it. Make sure your knees are hip-width apart and your back is straight.
3. Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
4. Pull the bar down towards your chest while keeping your elbows close to your body. Ensure your back muscles are doing the work, not your arms.
5. Hold the position for a second when the bar is closest to your chest, squeezing your shoulder blades together.
6. Slowly extend your arms back up to the starting position, feeling the tension in your upper back muscles.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, avoid using your body momentum to pull the bar down; the movement should be controlled and focused on the upper back muscles.
cable floor seated wide-grip row
1. Start by setting up the cable machine with a wide-grip bar attachment at the lowest setting.
2. Sit on the floor with your legs extended in front of you, feet hip-width apart. Position yourself a few feet away from the cable machine.
3. Reach forward and grab the wide-grip bar with both hands. Your palms should be facing down and your hands should be wider than shoulder-width apart.
4. Sit up straight, pull your shoulders back, and engage your core. This is your starting position.
5. Pull the bar towards your waist while keeping your elbows close to your body. Squeeze your shoulder blades together as you pull.
6. Hold this position for a moment, feeling the contraction in your upper back muscles.
7. Slowly extend your arms back to the starting position, allowing the cable to gently pull your arms forward. This completes one repetition.
8. Repeat this movement for your desired number of repetitions. Ensure to maintain proper form throughout the exercise, keeping your back straight and your core engaged.
9. Remember to breathe in as you extend your arms and breathe out as you pull the bar towards your waist.
10. For optimal results, perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights.
cable decline seated wide-grip row
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your back.
2. Sit on the bench of the cable machine, placing your feet on the footrests provided. Ensure your knees are slightly bent and not locked.
3. Reach forward to grab the wide-grip bar attachment. Your hands should be more than shoulder-width apart. This is your starting position.
4. Pull the bar towards your lower chest while keeping your back straight. As you pull, squeeze your shoulder blades together and keep your elbows close to your body.
5. Hold this position for a second to maximize the contraction in your upper back muscles.
6. Slowly return the bar to the starting position, allowing your arms to fully extend and your shoulder blades to spread apart.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain proper form and protect your lower back. Also, ensure that the movement is controlled, focusing on the muscle contraction and relaxation. Avoid using your body momentum to pull the bar, as this can lead to injury.
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