Cable Middle Back Exercises
4 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Seated Cable Rows
Cable
Middle back
Seated One-arm Cable Pulley Rows
Cable
Middle back
One-Arm Standing Cable Row
Cable
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 · Gym4-Day Bodybuilding SplitFour 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 · Gym3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · Gym