Middle Back Exercises

42 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Cable

Seated Cable Rows

Cable

Middle back

Bent Over Barbell Row

Barbell

Middle backLower lats

One-Arm Dumbbell Row

Dumbbell

Middle back

Bent Over Two-Dumbbell Row

One-Arm Kettlebell Row

Kettlebell

Middle back

T-Bar Row with Handle

Alternating Kettlebell Row

Kettlebell

Middle back

Alternating Renegade Row

Kettlebell

Middle back

Bent Over One-Arm Long Bar Row

Barbell

Middle back

Bent Over Two-Arm Long Bar Row

Barbell

Middle back

Bent Over Two-Dumbbell Row With Palms In

Inverted Row with Straps

Lying Cambered Barbell Row

Reverse Grip Bent-Over Rows

Barbell

Middle back

Seated One-arm Cable Pulley Rows

Smith Machine Bent Over Row

Smith machine

Middle back

Straight Bar Bench Mid Rows

Two-Arm Kettlebell Row

Barbell Incline Bench Row

Barbell

Middle back

Feet-Elevated Inverted Row

One-Arm Standing Cable Row

Smith Machine Narrow-Grip Row

Smith machine

Middle back

Standing Cable V-Bar Row

Cable

Middle back

Programs with these exercises

Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym 3-Day Mass Building Split

The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.

Intermediate · 3 times a week · Gym 4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym