Ring Row
This exercise serves many purposes. It’s a way to regress pull ups if overhead lifting isn’t tolerated, it is a horizontal pull variation, and a staple substitution when the shoulders are sore and painful overhead. It requires a good amount of trunk stabilization and core control.

Prone Dumbbell Row
Supporting the trunk during horizontal pulling exercises is sometimes ‘frowned upon’ as not being functional, but supporting your trunk allows for more specific upper back training since trunk strength won’t be the failure point of the exercise.

Pronated Barbell Row
To change the grip and angle on the shoulder, use the pronated barbell row. It also has applications to the 2nd pull of olympic lifts and the turnover as the shoulder position is relatively similar.

Dumbbell Row
This is the go to exercise for upper back and horizontal pulling training. The most important thing in this exercise to make sure your are getting shoulder blade motion and not excessive shoulder joint extension and jutting forward of your shoulder.

Barbell T-Row
To work both arms/sides of your back at the same time in a hinged and braced position, you can use the barbell T-Row. Interlock or overlap your hands to get a good grip on the bar.

Band Pull Apart
Preparing shoulder blade motion, rotator cuff muscles, and upper back/scapular muscles, the band pull apart is a catch all exercise. It helps to open the chest and prime the upper back. It is typically performed too fast and the tempo should be slowed down.

Rear Delt Raise
This exercise is similar to the band pull apart, but requires an angled trunk, core stiffness, and doesn’t have accommodating resistance. There is more control and body awareness required. This exercise helps open the chest and warm up and build strength in the upper back/shoulders.