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Elitefts Info Pages
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Upper Back Archive
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Bent Over DB Row
Using a bench to stabilize yourself, grasp the dumbbell and pull it towards your lower pec. -
Reverse Resistance Band Barbell Row
One for you equipped benchers -
Grenade Ball Pull Up
Grab life by the...grenade balls -
Bent Over Row w/ Cambered Bar
Give yourself a few more inches -
Yoke Bar Upper Back Work
Yolked -
Fat Swiss Bar Assisted Chins
No Monkey Chin Bar? No Problem! -
Band Face Pull
Use what you have available -
Supported Row w/ Camber Bar
Prone Row with a camber bar -
Reeves Deadlift
Steve Reeves Special -
Burning Ropes
This is a great posterior delt exercise -
Chest Supported Row w/Chain
Using chains to overload the top -
Machine Rows with Bands
Dave Tate and John Meadows are going to town on their lats and upper back -
Barbell Rows
Steve Pulcinella is in the house! Well, he's actually at the EliteFTS Compound. He's here to please the fans, and we asked him to hit some heavy barbell rows for us. He kindly obliged. -
Leverage Meadows Row
This is a variation of the Meadows Row, an exercise that John Meadows believes has helped put more size and detail in his lats than any other movement. -
Snatch Grip High Pull
Traps? Yes, please. -
High Pulls
One of the best ways to learn how to clean. -
Blast Strap Face Pulls
The Blast Strap Face Pull is performed just as any other face pull. -
Barbell Bent Over Row
If you bench, you should row. If not, you should still row. -
Dumbbell Chest Supported Row
Flex elbows and retract scapula until upper arm is approximately level with torso -
Chest Supported Shrugs – 45 degree
One of the biggest weaknesses I have seen over the years is the upper back -
Chest Supported Rows
Any rowing motion where the chest is in a supported position. -
Double Kettlebell High Pulls
Another plus is that there truly is no resisting the bells on the way down. -
T-Bar Retractions
Setup in a tbar and perform protractions and retractions with head in neutral -
Hand Over Hand Rope Sled Pull
This can also be done as an alternative to rope climbing for heavier guys and / or for safety reasons. -
Barbell Row With Wrap
If you don't have a thick barbell, try wrapping a towel around the barbell to increase the bar size. -
Upright Row With Rope
This exercise is a great way to develop your traps and shoulders. -
Seated Row
This exercise is great to develop your lats and upper back. -
Face Pulls – Rope
The face pull is a great movement for bringing up the upper back and traps. -
Face Pulls
This is a great exercise to develop your upper back. -
Wide Grip Row
Maintain approx 90 degrees shoulder abduction as you flex your elbows and retract your scapula -
Chain Upright Row
This exercise is certainly different; no barbell, dumbbell, kettlebell. -
Upright Row w/ Chains
This is another Yoke variation on the standard upright row. -
Upright Row
I was first introduced to the upright row when I was in high school. -
Upper Back Good Mornings
Get under the bar, unrack the weight, and take a moderate to wide stance. -
Side to Side Supine Rows
Setup in a power rack and perform supine rows side to side while maintaining a straight torso line. -
Two Arm Leverage Rows
This is a great version of the basic barbell row. -
Towel Rows
Place a towel underneath the bar. -
Barbell Leverave Single Arm Rows
This is a great version of the basic dumbbell row. -
Barbell Leverage Elbows Out Row
Stand perpendicular to the bar so the bar is off to your side. -
Drag Rows with Trap Bar
This is a great exercise to build up your traps. -
Bent Over Barbell Row
This is a great exercise to develop your lats and upper back. -
Band Seated Row
Many band configurations may be used. Recommend submaximal or repeated effort.