Anatomy
36 movements train it
Upper Back
Not a list of exercises for upper back. A ranking of how much of a set each movement actually credits to your upper back — a different question, and the one that decides whether your week adds up.
Trains it directly · 5
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 31
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Cable Row0.45
- Dumbbell Bent-Over Row0.45
- Face-Away Cable Row0.45
- Half-Kneeling Cable Row0.45
- Meadows Row0.45
- Resistance Band Row0.45
- Seated Cable Row0.45
- Single-Arm Cable Row0.45
- Single-Arm DB Row0.45
- TRX Row0.45
- Assisted Pull-Up0.30
- Cable Straight-Arm Pulldown0.30
- Chin-Up0.30
- Front Squat0.30
- Lat Pulldown0.30
- Neutral-Grip Pull-Up0.30
- Pull-Up0.30
- Resistance Band Pull-Down0.30
- Towel Face Pull0.30
- Weighted Pull-Up0.30
- Wide-Grip Pull-Up0.30
- Cable Rear Delt Fly0.25
- Rear Delt Fly0.25
- Y-T-W Raise0.25
- Band Face Pull0.20
- Face Pull0.20
- Resistance Band Face Pull0.20
- Hang Power Clean0.10
- Power Clean0.10
- Dumbbell Hang Clean0.08
- Band Pull-Apart0.05
How much upper back wants
6
MEV
16
MAV
22
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Chest-Supported DB Row at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.