Compound · Middle Back
These 13 exercises are the compound (multi-joint) exercises for the middle back in the GymStreak library, beginner to intermediate level, using kettlebell, dumbbell, barbell and bodyweight and more. Good places to start: Alternating Kettlebell Row and Bent Over Dumbbell Rows. By level: 9 beginner and 4 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound middle back exercises move more than one joint, so they let you use heavier loads and train the middle back together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
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 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 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.
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.
