How to Build Muscle in Your Upper Back at Unbeaten Fitness

At Unbeaten Fitness, we often hear from members who are eager to build muscle in their upper back. Whether it’s for aesthetics, injury prevention, or enhanced performance in daily activities and sports, our team is here to guide you on this journey.

Sets and Reps at Unbeaten Fitness

Building muscle can mean different things to different people, and our Unbeaten Fitness coaches are here to craft the perfect plan for your goals. Whether it’s increased muscle size, strength, or endurance you’re after, we’ll tailor your sets, reps, and loads accordingly.

Our plans also include guidance on rest periods, intensity, recovery, and nutrition to ensure you’re on the right track.

Best Exercises for Building the Upper Back

At Unbeaten Fitness, we recommend a mix of isolation and compound exercises. Isolation exercises target specific muscles, perfect for focused work, while compound movements engage multiple muscles and joints, offering a full-body workout.

Let’s explore some top exercises for building your upper back. For detailed instructions, visit our YouTube channel or consult with our expert coaches at Magee and Richland locations for personalized guidance.


Pull-ups, a fantastic compound exercise, not only strengthen your back but also engage your shoulders and arms. We offer modifications like cable-assisted pull-ups or fitness bands for beginners and weighted options for the more advanced.

Bent-Over Barbell Rows

This powerful exercise involves a deadlift to lift the barbell, then pulling the bar to your chest or abdomen. Variations include body rows, one-arm rows, and seated cable rows, each targeting different aspects of the upper back.


Though primarily a leg workout, deadlifts also significantly engage the upper back. The stability required in the upper back during this exercise makes it a must-have in your routine.


Shrugs, an isolation exercise, can be performed with various equipment like barbells, dumbbells, or cables. They specifically target the trapezius muscles in the upper back.

Bent-Over Dumbbell Flys

This exercise works your rear deltoids intensely. With dumbbells in hand, you’ll feel the burn as you move your arms to bring them parallel to the floor.

Bonus Secret Upper-Back Movement: Front Squats

Surprisingly, front squats are excellent for building upper back muscles. The act of keeping your chest upright while holding a load in front works your upper back remarkably.

Any Questions?

These exercises are just the tip of the iceberg. At Unbeaten Fitness, we have an extensive array of movements and training plans tailored to your upper back muscle-building goals.

If you’re curious about these exercises, other workouts, or our personalized training plans, don’t hesitate to book a free consultation. Our expert coaches at Unbeaten Fitness Magee and Unbeaten Fitness Richland are eager to help you build your upper-back muscles efficiently and effectively. Let’s get started on your fitness journey together!



Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Unbeaten Fitness Richland