Barbell Middle Back Exercises
10 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Bent Over Barbell Row
Barbell
Middle backLower lats
T-Bar Row with Handle
Barbell
Middle back
Bent Over One-Arm Long Bar Row
Barbell
Middle back
Bent Over Two-Arm Long Bar Row
Barbell
Middle back
Lying Cambered Barbell Row
Barbell
Middle back
One-Arm Long Bar Row
Barbell
Middle back
Reverse Grip Bent-Over Rows
Barbell
Middle back
Straight Bar Bench Mid Rows
Barbell
Middle back
Barbell Incline Bench Row
Barbell
Middle back
Pendlay Row
Barbell
Middle back
Programs with these exercises
5×5 Strength Program
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour 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 · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym