Dumbbell · Middle Back
There are 4 dumbbell exercises for the middle back here: 3 compound movements and 1 isolation exercise, beginner to intermediate level. Good places to start: Bent Over Dumbbell Rows and Dumbbell Incline Row. By level: 3 beginner and 1 intermediate. 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 dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
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.
BeginnerIntermediateAdvanced
Beginner compound dumbbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Intermediate isolation dumbbell exercise for the middle back.
Free GymStreak calculators that go with middle back training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
