Upper Back

Note: The teres major is a small muscle that gets bias from all pulling movements, you can’t specifically target it.

Kelso Shrug Machine

Note: Easy to load & lack chest support

Tier: B

Traps/Upper Back Exercises:

Kelso Shrug Smith Machine

Tier: S

Seated Row Machine

Note: Row Past Torso

Also Target: Rear Delt (+)

Tier: S

Dumbbell Shrug

Tier: C

Smith Machine Shrug

Tier: A

Smith Machine Chest Support Transverse Row

Also Target: Rear Delt (+)

Tier: A

Wide Grip Row

Note: Will bias rear delt if go past torso

Also Target: Rear Delt (+)

Tier: B