Upper Back Strengthening Exercises That Improve Pulling Power
January 29, 2026
When pulling exercises feel tough, it’s common to blame your arms. You might think, “My biceps are tired,” “My grip gave out,” or “I’m just not built for pull-ups.” But often, the real issue is a lack of upper back strength. The muscles behind your shoulder blades are important for pulling power, good posture, and smooth, confident movement.
Your upper back controls much of your upper body movement. When it’s strong, your shoulder blades move as they should, your core supports your spine, and your arms don’t have to take on all the effort.
If your upper back is weak, your shoulders tend to lift, your chest takes over, and even basic exercises can feel awkward or uncomfortable.
In this article, you’ll learn the best upper back exercises to help you pull stronger, stand taller, and move better both in and out of the gym.
You’ll discover why classic moves like the bent-over row work so well, how small details like bending your knees, keeping your feet flat, and squeezing with control can make a big difference, and how warming up with shoulder rolls and resistance bands helps protect your shoulders and spine.
If you’re working out on your own or looking for expert help, the trainers and classes at Crunch Fitness are ready to help you make stronger pulls a regular achievement.
Let’s get started.
Best Upper Back Exercises
Let’s look at exercises that build pulling power. These moves strengthen your back, teach your shoulder blades to move well, help the muscle groups of your upper body work together, and make each pull feel smoother and more controlled.
These are practical upper back exercises you can use in your workouts and daily life.
Bent-Over Barbell Row
How To Do It
Stand with feet about shoulder width apart, knees bent slightly, and hinge forward until your torso forms a straight line with your spine. Grip the bar with an overhand grip, hands slightly wider than shoulder width. Pull the bar toward your lower chest, squeeze your shoulder blades together, then slowly return to the starting position.
What It Works
This exercise is a classic for good reason. It targets your upper back, mid back, and rear delts, and also challenges your core to keep your body stable. Your arms help, but your back muscles do most of the work.
Tips
Focus on pulling your elbows toward your hips instead of just lifting with your hands. Stand tall between reps, reset your position, and take your time with each squeeze.
TRX Row
How To Do It
Face the anchor point and hold the handles with your palms facing each other. Lean back with your feet flat on the floor, arms extended, and body in a straight line. Pull your chest toward your hands, squeeze your shoulder blades, then slowly return.
What It Works
This bodyweight exercise works your upper back, shoulders, arms, and abs all at once. It’s a great way to build pulling strength without using heavy weights.
Bonus
Move your feet closer to the anchor to make the exercise harder, or bend your knees for more support. This exercise is a good option if you’re recovering from pain or injury.
Shrugs
How To Do It
Stand tall and hold dumbbells or a barbell with an overhand grip. Keep your arms straight and lift your shoulders up toward your ears. Pause, squeeze, then slowly lower.
What It Works
Shrugs target your upper traps, which help stabilize your shoulders and support heavier pulling and pressing exercises.
Tips
Don’t roll your shoulders in circles. Focus on lifting straight up and squeezing, instead of rushing through the movement.
Single-Arm Dumbbell Row
How To Do It
Place one knee and one hand on a sturdy chair or bench, and keep your other foot flat on the floor. Hold a dumbbell in your free hand and pull it toward your hip, keeping your elbow close to your body. Slowly return.
What It Works
This one-sided exercise builds your upper and mid back while helping correct left-to-right imbalances. You’ll quickly notice if one side is stronger.
Bonus
Keep your hips and chest steady and avoid twisting. Imagine balancing a glass of water on your back to help you keep good form.
Single-Arm Landmine Row
How To Do It
Stand next to the barbell, hinge at your hips, and grab the bar with your inside hand. Start by pulling your shoulder blade back, then bend your elbow to lift the weight. Slowly return.
What It Works
The angled movement feels natural on your shoulders and puts extra focus on your upper back and rear delts, especially at the bottom of the rep.
Tips
Begin each rep by pulling your shoulder blade back before you bend your arm. This is real upper back strengthening.
Discover: Best Chest Strength Exercises for Upper Body Power
Close-Grip Seated Cable Row
How To Do It
Sit with your knees bent, feet flat, and spine straight. Grab the handle of the cable machine with your palms facing in. Pull it toward your navel, squeeze your shoulder blades together, then slowly return.
What It Works
This exercise targets your upper back while putting less strain on your lower back, making it a good choice if you’re dealing with pain or fatigue.
Bonus
If you don’t have a cable machine, you can use resistance bands instead.
Seal Row
How To Do It
Lie face down on a bench with the barbell hanging below you. Pull the bar up toward your lower ribs, squeeze, and slowly lower it without letting the weight touch the floor.
What It Works
This exercise fully works your back. Since you can’t use momentum, your upper back muscles do all the work.
Hang Clean
How To Do It
Start with the bar at hip height and your feet shoulder width apart. Drive through your hips, shrug, and pull yourself under the bar to catch it at shoulder height.
What It Works
This full-body move builds explosive pulling power, improves posture, and trains coordination from your hips through your upper body.
TRX Inverted Row
How To Do It
Stand under the TRX suspension trainer with the straps secured above you. Get into a solid plank position under the straps and grab the handles with your arms straight.
Pull your chest up to the handles, squeeze your shoulder blades together, and then lower yourself back to where you started.
What It Works
This exercise works your upper back, arms, core, and posture all in one smooth movement.
Face Pulls
How To Do It
Set a rope on a cable machine at upper-chest or face height, or fasten a resistance band to something sturdy at the same level. Grip the rope or band with your palms facing each other.
Step back until you feel tension. Pull it toward your forehead, keeping your elbows out and squeezing your shoulder blades together. Return slowly to the starting position, keeping the movement controlled.
What It Works
Face pulls strengthen your upper back and rear delts and help keep your shoulders in a healthy position.
If you want stronger pulls, better posture, and fewer aches in daily life, regular upper back training is key. If you need coaching, structure, or variety, the trainers and classes at Crunch Fitness can help you build a program that keeps you making progress each week.
Read more: What Exercises Target Upper Belly Fat?
Benefits of Training Your Upper Back
You might not see your upper back, but it’s still important to include it in your training plan. Research shows that neglecting back muscles can lead to poor posture, discomfort, and lower performance, both in and out of the gym. Regular upper back training helps prevent these problems.
Here’s why training your upper back matters more than most people realize:
- Improved Posture (and Less Slouching): Studies show that adults spend 6 to 8 hours a day sitting, often with rounded shoulders and a forward head. Strengthening the muscles around your shoulder blades helps fix this, making it easier to stand tall whether you’re at the gym or at work.
- Better Spine Stability: Your upper back supports your spine during pulling, lifting, and carrying. Strong back muscles reduce stress on your spine and help spread the load more evenly when you lift weights or pull something toward you.
- Lower Risk of Back and Shoulder Pain: Research shows that having a strong chest but a weak upper back can increase your risk of shoulder and upper back pain. Balanced upper body training helps keep your joints aligned and moving smoothly.
- Confidence and Performance Boost: Better posture is linked to higher confidence and improved breathing, both of which can help your workout performance and daily movement.
Read more: Top 10 Exercises for Lower Back Strength
3 Tips for Training Your Back
To get the most out of your upper back workouts, it’s not just about doing more exercises; it’s about training smarter. Keep these tips in mind to build strength, control, and steady progress over time:
1. Balance Both Sides
Use a mix of two-sided exercises (like barbell rows) and one-sided moves (like single-arm rows) to spot and fix strength imbalances. Training one side at a time helps prevent compensation and supports healthier movement.
2. Reduce Momentum
Avoid swinging the weight or moving too fast through your reps. Use controlled movements, especially when lowering the weight, to keep tension on your back muscles and build pulling strength.
3. Prioritize Form Over Weight
Lower the weight if your technique starts to slip. Focus on smooth shoulder blade movement, a stable spine, and clean reps. Once your form is solid, you’ll get stronger, faster, and more safely.
How to Warm Up Your Upper Back Before Exercise
Warming up your upper back helps you have a stronger, safer workout. A good warm-up increases blood flow, improves mobility, and gets your muscles ready to work when you need them most.
Start by raising your body temperature with light, dynamic movements. Simple arm swings or gentle shoulder rolls are great for loosening tight areas and reducing stiffness from sitting or daily activities.
Next, focus on moving the joints that support pulling exercises. Moves like back-to-the-wall shoulder flexion or thoracic spine rotations help your upper back and shoulders move through a full, comfortable range of motion. Think of this as preparation, not a workout by itself.
The goal isn’t to tire out your muscles but to get them ready. Keep your reps controlled, move with purpose, and stop before you get tired. When your upper back feels warm and ready, you’ll lift with better form, stronger pulls, and less risk of discomfort or injury.
Read: Back Fat Exercises for Women to Tone and Strengthen Fast
How Crunch Fitness Trainers Can Help You Improve Pulling Strength
Getting stronger at pulling isn’t just about doing more rows or pull-ups—it’s about doing them correctly. Trainers at Crunch Fitness help you build pulling power by teaching proper form, posture, and muscle engagement, starting with your upper back and shoulder blades.
They check for imbalances, adjust your grip and body position, and pick the right mix of exercises for your goals.
From learning the bent-over row to working up to pull-ups, Crunch trainers design programs that help you pull stronger, move better, and avoid plateaus. They also make sure your workouts stay challenging, safe, and motivating.
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FAQ’s
How Do You Strengthen a Weak Upper Back?
To strengthen a weak upper back, focus on pulling exercises that work your shoulder blades and mid back, such as rows, face pulls, and resistance band pulls. Start with controlled reps, use light to moderate weights, and make sure your form is correct before adding more weight.
How Often Should You Work Out Your Upper Back?
Most people get good results by training their upper back two or three times a week, with at least one rest day between workouts. This schedule helps you build strength and gives your muscles time to recover.
What Are the Best Upper Back Stretches to Do After a Workout?
Good stretches after a workout include chest openers, thoracic spine rotations, overhead lat stretches, and gentle shoulder stretches. These moves help loosen tight muscles and support recovery.
Does Strengthening the Upper Back Improve Posture?
Yes. Building upper back strength helps pull your shoulders back into better alignment. This supports a more upright posture and can reduce rounded shoulders from sitting or using screens for long periods.
What Causes Weakness in the Upper Back?
Weakness in the upper back often comes from sitting too much, poor posture, not doing enough pulling exercises, or working the chest and arms more than the back.
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