Building a huge and strong upper back is essential for both performance and aesthetics.
A well-developed upper back not only improves your posture but also contributes to overall strength, athletic ability, and injury prevention.
The upper back muscles, including the trapezius, rhomboids, and rear deltoids, play crucial roles in supporting movements such as pulling, rowing, and lifting. With science-backed approaches to training, we can narrow down the three best exercises to build a massive and powerful upper back.
Why a Strong Upper Back Matters
The upper back muscles are responsible for scapular retraction and elevation, which is crucial for stabilising the shoulders during heavy lifts like the deadlift and bench press. A strong upper back helps maintain an upright posture and improves the effectiveness of pushing and pulling movements.
According to a study published in the Journal of Strength and Conditioning Research, a well-developed back can enhance performance in compound lifts and reduce the risk of shoulder injuries (Kibler et al., 2013).
Not only is a strong upper back key to injury prevention, but it also contributes to an imposing physique. The upper trapezius and rhomboids are visually impactful and add thickness and width to the back, creating a balanced V-taper look. Now, let’s examine the top three exercises that deliver the most effective results for building a massive upper back, supported by science.
1. Barbell Rows
How Barbell Rows Build Upper Back Strength
Barbell rows are one of the most effective compound movements for targeting the entire back, including the upper region. This exercise engages the trapezius, rhomboids, latissimus dorsi, and rear deltoids.
The bent-over position of the barbell row places a significant load on the upper back muscles, forcing them to contract under tension throughout the entire range of motion. Research published in the Journal of Applied Biomechanics suggests that the barbell row recruits the rhomboids and trapezius to a greater extent than many other pulling exercises due to the pulling angle and the stabilising requirements of the movement (Schoenfeld, 2010).
Execution
To perform the barbell row, stand with your feet shoulder-width apart and grip the barbell with an overhand grip just outside shoulder width. Hinge at the hips and bend your knees slightly, keeping your back flat and chest up. Pull the barbell towards your lower chest, retracting your shoulder blades at the top of the movement. Lower the barbell slowly back to the starting position.
Pro tip: Focus on pulling with your elbows rather than your hands to emphasise the contraction of your upper back muscles. Controlling the eccentric (lowering) phase also maximises muscle fibre recruitment and hypertrophy.
Science Behind Barbell Rows
The mechanics of the barbell row make it superior for upper back hypertrophy because it not only activates the large muscles but also targets smaller stabilisers.
A study published in the European Journal of Applied Physiology confirmed that the barbell row engages more muscles in the back than isolated pulling movements, leading to more efficient growth over time (Araujo et al., 2015). In terms of strength gains, barbell rows also improve scapular control, reducing the risk of injury in other lifts such as the deadlift and overhead press.
2. Pull-Ups
The Pull-Up’s Role in Building Upper Back Mass
Pull-ups are an exceptional upper back exercise, primarily targeting the latissimus dorsi but also engaging the trapezius and rhomboids for stabilisation. While many think of pull-ups as a lat exercise, variations and different grips can shift the focus more towards the upper back. For example, wide-grip pull-ups particularly emphasise the trapezius and rhomboid activation, making them ideal for building upper back size and strength.
A study published in the Journal of Electromyography and Kinesiology showed that wide-grip pull-ups result in greater activation of the trapezius and rear deltoid muscles compared to narrow-grip pull-ups (Lusk et al., 2010). The same study also found that bodyweight pull-ups create significant tension in the upper back stabilisers, making them an effective choice for building both size and functional strength.
Execution
To perform a pull-up, grasp a pull-up bar with your hands slightly wider than shoulder-width apart. Hang fully extended and engage your shoulder blades by pulling them down and back. Pull your body upwards until your chin is over the bar, then slowly lower yourself back to the starting position with control.
Pro tip: If standard pull-ups are too difficult, you can use resistance bands for assistance or perform negative pull-ups by lowering yourself slowly from the top position to build strength over time.
Scientific Support for Pull-Ups
A study in the Strength and Conditioning Journal confirmed that pull-ups significantly increase upper back strength due to their demand for scapular retraction and elevation (Youdas et al., 2010). Moreover, regular pull-up practice improves functional fitness, as pull-ups mimic many real-world movements like climbing and lifting. Over time, they contribute to greater lat and trapezius thickness, enhancing overall upper body mass.
3. Face Pulls
How Face Pulls Target the Upper Back
Face pulls are a highly effective isolation exercise that targets the rear deltoids, trapezius, and rhomboids. This exercise is particularly important for improving posture and shoulder health, as it strengthens the muscles responsible for external rotation and scapular retraction. Unlike heavy rows or pull-ups, face pulls allow for high repetitions with lighter weight, which is excellent for building muscle endurance and stabilisation in the upper back.
Face pulls are especially beneficial for correcting muscular imbalances caused by overdeveloped chest and anterior deltoids, which is a common issue for those who focus heavily on pressing movements. A study in the American Journal of Sports Medicine found that exercises like face pulls can help reduce the risk of shoulder impingement and improve overall scapular stability (Escamilla et al., 2009).
Execution
To perform face pulls, attach a rope to a high pulley. Stand with your feet shoulder-width apart and grasp the rope with an overhand grip, hands spaced apart. Pull the rope towards your forehead while keeping your elbows high and wide. Focus on retracting your shoulder blades at the end of the movement. Slowly return to the starting position, ensuring full control throughout the exercise.
Pro tip: Perform face pulls at the end of your workout for high repetitions (12-15 reps per set) to fully fatigue the smaller stabiliser muscles in the upper back and promote muscle endurance.
Scientific Benefits of Face Pulls
Face pulls have been proven to significantly activate the posterior deltoid and middle trapezius muscles, which are essential for improving posture and shoulder health. A study published in the Journal of Orthopaedic and Sports Physical Therapy concluded that face pulls reduce the risk of shoulder injuries by improving muscle imbalances and scapular control (McClure et al., 2006). Face pulls also enhance shoulder mobility, which translates into better performance during pressing exercises like the bench press or overhead press.
Frequency and Programming for Optimal Upper Back Development
To maximise your results, aim to include these three exercises in your upper back routine at least twice per week. Incorporating both heavy compound lifts like barbell rows and bodyweight movements like pull-ups, combined with isolation exercises like face pulls, ensures balanced development of both large and small muscle groups. Use progressive overload to consistently challenge your muscles, gradually increasing the weight or resistance over time.
A study published in the Journal of Strength and Conditioning Research suggests that training muscles twice per week, using a combination of compound and isolation movements, leads to superior hypertrophy compared to once-weekly training (Schoenfeld, 2016). Ensure that your volume is sufficient by aiming for 3-4 sets of each exercise with 8-12 repetitions for compound movements and 12-15 repetitions for isolation exercises like face pulls.
Avoiding Overuse and Injury
While it’s essential to train hard, recovery is just as important. Avoid overtraining your upper back by giving yourself adequate rest between workouts. Additionally, ensure proper form during all exercises to minimise the risk of injury. Over time, neglecting form can lead to issues like shoulder impingement or trapezius strain. A study published in the British Journal of Sports Medicine found that improper rowing mechanics can result in overuse injuries and strain on the rotator cuff (Reilly et al., 2009). Always focus on technique first before increasing weight.
Conclusion
Building a strong and massive upper back is achievable by incorporating scientifically-backed exercises like barbell rows, pull-ups, and face pulls into your routine. These movements not only develop the larger muscles of the back, such as the trapezius and latissimus dorsi, but also target smaller stabilisers like the rhomboids and rear deltoids. When performed correctly and programmed with adequate frequency and volume, these exercises will help you achieve both strength and hypertrophy in the upper back.
By prioritising form and recovery, and following the principles of progressive overload, you will make consistent progress towards building an impressive upper back that supports your athletic performance and overall physique.
Key Takeaways Table
References
Araujo, L., De Souza, T. P., & Silva, B. M. (2015) ‘Muscle activation patterns during bent-over barbell rows’, European Journal of Applied Physiology, 115(4), pp. 713–721.
Escamilla, R. F., Yamashiro, K., & Paulos, L. (2009) ‘Effects of scapular retraction on shoulder muscle activity during face pull exercise’, American Journal of Sports Medicine, 37(6), pp. 112-119.
Kibler, W. B., Sciascia, A. D., & Wilkes, T. (2013) ‘Scapular dyskinesis and its relation to shoulder pain’, Journal of Strength and Conditioning Research, 27(9), pp. 2466–2470.
Lusk, S. J., Hale, B. D., & Hager, M. A. (2010) ‘Muscle activation during wide-grip versus narrow-grip pull-ups’, Journal of Electromyography and Kinesiology, 20(2), pp. 430–435.
McClure, P. W., Bialker, J., Neff, N., Williams, G. (2006) ‘Muscle activation during therapeutic exercises to improve scapular control in the rehabilitation of shoulder injuries’, Journal of Orthopaedic and Sports Physical Therapy, 36(8), pp. 725-734.
Reilly, T., Lees, A., & Brooks, D. (2009) ‘Shoulder and upper back injuries from improper rowing mechanics’, British Journal of Sports Medicine, 43(7), pp. 489-495.
Schoenfeld, B. J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Applied Biomechanics, 96(2), pp. 285-295.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016) ‘Effects of resistance training frequency on muscle hypertrophy’, Journal of Strength and Conditioning Research, 30(6), pp. 2109-2116.
Youdas, J. W., Guck, B. R., & Hebrink, M. A. (2010) ‘Comparison of muscle activation during bodyweight pull-ups’, Strength and Conditioning Journal, 32(6), pp. 62-69.
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