Muscle group
The middle back is trained by rows: pulling a weight toward your torso and squeezing your shoulder blades together. Rows balance out pressing work and help you hold good posture under load.
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
Bent-over barbell and dumbbell rows let you move the most weight but ask your lower back to hold the position. Chest-supported, seated cable and machine rows remove that demand, so you can focus on the squeeze. Pull the elbows back rather than yanking with the hands, pause briefly with the shoulder blades together, and lower under control.
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 kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner compound dumbbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound barbell 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 isolation barbell exercise for the middle back, also working the lats and shoulders.
Beginner compound kettlebell exercise for the middle back, also working the shoulders and lower back.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner compound bodyweight exercise for the middle back, also working the lats and shoulders.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Intermediate compound barbell exercise for the middle back, also working the lats, shoulders and lower back.
Intermediate isolation dumbbell exercise for the middle back.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
Intermediate compound smith machine exercise for the middle back, also working the lats, shoulders and lower back.
Free GymStreak calculators that go with middle back training.
Guides from the GymStreak blog on this topic.
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