Kettlebell · Middle Back
There are 2 kettlebell exercises for the middle back here: all compound movements, all beginner level. Good places to start: Alternating Kettlebell Row and Kettlebell Row. 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 a kettlebell, hold it close to your body, keep your wrist straight and add reps or pauses before moving up a size, since kettlebell weight jumps are fairly large. A kettlebell is a cast-iron ball with a handle. Its offset weight makes it great for squats, hinges and rows, and a single bell can give you a full-body workout at home.
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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