Bodyweight · Middle Back
There are 2 bodyweight exercises for the middle back here: all compound movements, all beginner level. Good places to start: Smith Machine Inverted Row and Superman Pull. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main middle-back muscles are the rhomboids and the middle fibres of the trapezius. They pull the shoulder blades together (retraction). The lats, rear delts and biceps assist in every row, and the lower back works to hold your torso still during bent-over variations.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Use one free-weight row and one supported row, such as a seated cable row. One-arm dumbbell rows are a good choice if one side is weaker, and inverted rows are the bodyweight option.
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