Learn More About the Middle Back
The middle-back, located in the mid-back, is responsible for postural support and spinal movement. Find out how to target and train the middle-back effectively.
Featured Middle Back Exercises
In this section you will find a number of featured middle back exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
A compound back movement that develops posture, pulling strength, and upper-back size.
A precise isolation exercise for mid-back activation and scapular control.
This compound movement enhances back mass, posture, and overall pulling strength.
Use sled resistance to build a strong back and improve pulling strength.
All Middle Back Exercises
This section contains every middle back exercise that we have in our system. If you know of some that we're missing, please contact us.
Alternating Kettlebell Row
Alternating Kettlebell Row targets the middle back while also training the biceps and lats. It improves back control and symmetry.
Alternating Renegade Row
Alternating Renegade Row targets your middle back while also working the abs, biceps, chest, lats, and triceps. It is ideal for developing coordinated upper-body and core strength.
Bent Over Barbell Row
Bent Over Barbell Rows target your mid-back and lats with assistance from the biceps and shoulders. A staple for total back development.
Bent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row targets the middle back and also works the biceps, lats, lower back, and traps for balanced posterior development.
Bent Over Two-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row strengthens the middle back, biceps, and lats, helping build balanced pulling power and muscle mass.
Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In targets the middle back, lats, and biceps with dumbbell control and pulling power.
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row develops the back and arms using simple, effective dumbbell mechanics.
Bodyweight Mid Row
Bodyweight Mid Row targets your middle back along with the biceps and lats. It is great for building balanced strength and improving control.
Dumbbell Incline Row
This row variation develops upper and middle back strength while minimizing lower back strain.
Incline Bench Pull
This rowing variation develops mid-back strength and scapular control without spinal loading.
Inverted Row with Straps
A suspension-based row to develop back strength and improve pulling control.
Inverted Row
A horizontal pulling movement that helps build upper-body balance and control.
Leverage High Row
A compound back movement that develops posture, pulling strength, and upper-back size.
Lying Cambered Barbell Row
Lying Cambered Barbell Row targets your middle back along with the biceps, lats, and traps. It is great for building balanced strength and improving control.
Lying T-Bar Row
Lying T-Bar Row targets your middle back along with the biceps and lats. It is great for building balanced strength and improving control.
Middle Back Shrug
A precise isolation exercise for mid-back activation and scapular control.
Middle Back Stretch
Relieves tension in the middle back while promoting rotational flexibility.
Mixed Grip Chin
Mixed Grip Chin targets your middle back along with the biceps and lats. It is great for building balanced strength and improving control.
One Arm Chin-Up
One Arm Chin-Up targets your middle back along with the biceps, forearms, and lats. It is great for building balanced strength and improving control.
One-Arm Dumbbell Row
A compound dumbbell movement that isolates each side of the back.
One-Arm Kettlebell Row
A unilateral pulling movement that strengthens the lats and mid-back.
One-Arm Long Bar Row
A landmine-style row that emphasizes back symmetry and shoulder stability.
Reverse Grip Bent-Over Rows
A barbell row that builds back and arm strength with a supinated grip.
Rhomboids-SMR
A self-massage technique using a foam roller to ease mid-back tightness and improve movement.
Row
The Row strengthens the lats, upper back, and biceps while also training posture and shoulder control. It can be performed with a variety of tools including bodyweight, dumbbells, cables, or machines.
Seated Cable Rows
Seated Cable Rows targets your middle back along with the biceps, lats and shoulders. It is great for building balanced strength and improving control.
Seated One-arm Cable Pulley Rows
A unilateral cable exercise for developing middle back strength and muscular balance.
Sled Row
Use sled resistance to build a strong back and improve pulling strength.
Smith Machine Bent Over Row
A stable, effective row for building back strength and improving pulling technique.
Spinal Stretch
A seated twist and lean that stretches your spine, improves posture, and boosts rotation.
Straight Bar Bench Mid Rows
An upper-body pulling movement performed on a bench for strict back isolation.
Suspended Row
Suspended Rows develop upper body pulling strength using bodyweight and core activation.
T-Bar Row with Handle
This compound movement enhances back mass, posture, and overall pulling strength.
Two-Arm Kettlebell Row
An efficient pulling exercise to train your back and improve grip strength.
Upper Back Stretch
The Upper Back Stretch loosens stiff muscles and encourages healthy shoulder alignment.