Best Middle Back Exercises

General information: This page is general information, not medical advice. No dietitian, doctor or qualified trainer has reviewed it, and it is not a substitute for their advice.

34 guides

Every middle back exercise in the NYUS library — each with step-by-step form, the muscles worked, and equipment. Log them in a plan with a weekly check-in.

What is in this list

34 exercises in the NYUS library list this muscle as a primary muscle. By equipment: 9 barbell, 6 other, 5 dumbbell, 4 bodyweight, 4 kettlebells, 3 machine, 2 cable and 1 foam roll. By level: 21 beginner, 10 intermediate and 3 expert. The counts come from the library data behind each exercise page.

All middle back exercises

Alternating Kettlebell RowAlternating Renegade RowBent Over Barbell RowBent Over One-Arm Long Bar RowBent Over Two-Arm Long Bar RowBent Over Two-Dumbbell RowBent Over Two-Dumbbell Row With Palms InBodyweight Mid RowDumbbell Incline RowIncline Bench PullInverted RowInverted Row with StrapsLeverage High RowLying Cambered Barbell RowLying T-Bar RowMiddle Back ShrugMiddle Back StretchMixed Grip ChinOne-Arm Dumbbell RowOne-Arm Kettlebell RowOne-Arm Long Bar RowOne Arm Chin-UpReverse Grip Bent-Over RowsRhomboids-SMRSeated Cable RowsSeated One-arm Cable Pulley RowsSled RowSmith Machine Bent Over RowSpinal StretchStraight Bar Bench Mid RowsSuspended RowT-Bar Row with HandleTwo-Arm Kettlebell RowUpper Back Stretch

Often trained alongside these muscles: Best Lats Exercises, Best Traps Exercises, Best Abdominals Exercises and Best Lower Back Exercises.

Food guides that go with this list: Highest Protein Foods in India: Veg and Non-Veg List and Track Macros in India: Apps Compared, Dal and Roti.