Middle Back Exercises

Here’s a list of exercise that you can use to train your middle back muscles:

1. Barbell Rows

1. Using an overhand grip, grab a barbell. The distance between your hands should be same as your shoulders width. Also, your knees should be slightly bent.

2. Begin with fully extended arms then lift (also called ‘row’) the barbell up until it reach your stomach area.

3. Return to beginning position and continue repeating.

*Note: During the exercise keep your shoulders back and your head up. It’ll help your back to be in a stable position.

2. Two Arm Dumbbell Rows

This exercise is same as the barbell rows but instead of barbell, you should use two dumbbells (one on each hand). The technique is the same.

3. One Arm Barbell Rows

1. Grab a dumbbell in your right hand and place your left knee on a gym bench and your left hand on the top of the gym bench. Your right arm should be hanging down and to be a bit forward. Also, your back should be naturally arched.

2. Begin pulling your right arm up until your upper arm become parallel to the floor.

3. Slowly and controlled lower the dumbbell to the beginning position and continue repeating.

4. Do the same exercise with your left arm.

4. T Bar Rows

1. Stand on the T Bar Row machine. The distance between your feet should be same as your shoulders width and your knees should be bend. Using an overhand grab the bar.

2. Keep your knees bend and your back straight, pull the bar up until it touch your chest.

3. Slowly and controlled return to the beginning position and continue repeating.

5. Seated Cable Rows

1. Sit on a low cable pulley machine and grab the handle with both hands. Your knees should be slightly bent.

2. Pull the handle towards your body

until it touches your stomach.

3. Slowly and controlled return to the beginning position and continue repeating.

6. Machine Rows

1. Sit on a row machine and grab the handles with both hands using an overhand grip.

2. Pull back the pad.

3. Slowly and controlled return to the beginning position and continue repeating.