Middle back
The middle back includes the rhomboids, mid-traps and teres muscles. It pulls the shoulder blades together and stops the shoulders rounding forward. Horizontal pulls such as bent-over barbell rows, seated cable rows, one-arm dumbbell rows and inverted rows are the staples. Many desk workers have a weak mid-back, so this group is well worth prioritising for posture. Keep the chest up and squeeze the shoulder blades at the end of every pull.
34 exercises
- Alternating Kettlebell Row
- Alternating Renegade Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row With Palms In
- Bodyweight Mid Row
- Dumbbell Incline Row
- Incline Bench Pull
- Inverted Row
- Inverted Row with Straps
- Leverage High Row
- Lying Cambered Barbell Row
- Lying T-Bar Row
- Middle Back Shrug
- Middle Back Stretch
- Mixed Grip Chin
- One-Arm Dumbbell Row
- One-Arm Kettlebell Row
- One-Arm Long Bar Row
- One Arm Chin-Up
- Reverse Grip Bent-Over Rows
- Rhomboids-SMR
- Seated Cable Rows
- Seated One-arm Cable Pulley Rows
- Sled Row
- Smith Machine Bent Over Row
- Spinal Stretch
- Straight Bar Bench Mid Rows
- Suspended Row
- T-Bar Row with Handle
- Two-Arm Kettlebell Row
- Upper Back Stretch