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 Exercises:
Kelso Shrug Smith Machine
Tier: S
Dumbbell Shrug
Tier: C
Smith Machine Shrug
Tier: A
Smith Machine Chest Support Transverse Row
Also Target: Rear Delt (+)
Tier: A
Upper Back Exercises:
Wide Grip Row
Note: Will bias rear delt if go past torso
Also Target: Rear Delt (+)
Tier: B
Seated Row Machine
Note: Row Past Torso
Also Target: Rear Delt (+)
Tier: S
Mid-Upper Back Exercises:
V-Handle Neutral Grip Pull Down
Note: V-Handle are too narrow
Tier: C