Workout of the week: 20-min upper back workout

19th January 2026

ALL LEVELS / upper back workout / 20 minutes

Equipment: Lat pulldown machine & cable row machine

If you want to fly toward your fitness goals, you’ll need to build your wings first. And while we can’t promise you’ll literally fly, a stronger, wider upper back will definitely help. This area of your back is where you find the traps, rear delts, and upper lats; they give your back its form, power, and posture. Strengthening your upper back improves not only your posture and performance but also adds that V-shape.

That’s what this upper back workout will help you achieve. It includes just 3 exercises, each performed for 10 to 15 reps across 3 sets. Ideally, you’ll have 1 minute of rest between exercises and rounds to recover properly and lift as heavy as possible. In total, this session should take around 20 minutes, depending on your rest periods.

Close-grip lat pulldown
Seated cable row
Seated row with wide grip

Ready to grow wings?

WORKOUT SETUP

3 exercises
10 to 15 reps
3 sets
1 min of rest between exercises and rounds
20 minutes
Equipment: Lat pulldown machine & cable row machine

WORKOUT EXERCISE LIST

3 sets

1 – CLOSE-GRIP LAT PULLDOWN

10 to 15 reps

Sit at the lat pulldown machine and grab the close-grip handle with both hands, palms facing each other.
Set your thighs under the pads and sit tall with your chest up and shoulders back.
Engage your core and pull the handle down toward your upper chest, driving your elbows straight down and keeping them close to your body.
Squeeze your shoulder blades together at the bottom, then slowly return to the starting position, maintaining control.
Repeat.

2 – SEATED CABLE ROW

10 to 15 reps

Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.
Grab the handle with both hands and sit up straight, keeping your back straight and your chest lifted.
Pull the handle toward your torso, squeezing your shoulder blades together.
Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout the movement.

3 – SEATED ROW WITH WIDE GRIP

10 to 15 reps

Sit on the cable row machine, and grab a wide-grip bar with an overhand grip, arms extended and torso upright.
Keep your core engaged and chest lifted as you pull the bar toward your upper abdomen, leading with your elbows and keeping them flared slightly out to the sides.
Squeeze your upper back at the end of the movement.
Slowly extend your arms back to the starting position, maintaining control.
Repeat.