Discover our app:

35+ Middle Back Workouts To Target Your Back For A Balanced Physique

- Writen by: - Reviewed by April Edwards, MScPT Fact checked

Author's opinion

This article presents a subjective perspective on the topic, crafted by writers who specialize in medical writing. It may explore personal experiences with illness or medical conditions, compare products, discuss dietary considerations, or offer other health-related insights.

While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy. The information is further supported by reputable sources linked within the article.

The middle-back region generally refers to the upper and middle trapezius muscles. These muscles originate from the base of the skull and run between the shoulder blades along the spine. They stabilize the shoulders and assist the movement of bringing the upper arms up and away from the body (flexion).

Strengthening the middle back muscles will support proper posture and improve core endurance which could reduce lower back strain. Exercises that target these muscles will help achieve balanced, upper-body development for a wide, strong back. Additionally, you will improve functional performance in daily activities involving pulling, lifting, and throwing.

In this article, we discuss three beneficial middle-back workouts each with a unique and effective approach. You will find descriptive instructions on how to execute each exercise, including tips on muscle engagement and benefits.

Best Middle Back Exercises

All Middle Back Exercises

Several ways are strengthening your mid-back may help your health and fitness. You can improve your posture, athletic ability, and even lower back discomfort by simply implementing these exercises into your regular workout program.

A-Z

Analysis

Discussion

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Dumbbell Single-Arm Bent-Over Row

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Back

  1. Stand next to a flat weight bench with a dumbbell at the side. 
  2. Place your left knee and left hand on the bench, keeping your right foot flat on the ground. .. Read more

Dumbbell Bent-Over Row

Equipment:

Dumbbells

Muscle Worked:

Back

  1. Begin with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your palms facing together. 
  2. Keep your shoulder blades packed down, push your hips back, and maintain a strong bent-over position. .. Read more

Pull-Up

Equipment:

Pull Up Bar

Bodyweight

Muscle Worked:

Back

  1. Set up next to a pull-up bar. This can also be performed using a power tower or power rack with a bar attachment.
  2. Grip the bar with a pronated hand position. Your hands should be slightly wider than shoulder-width apart... Read more

Lat Pulldown

Equipment:

Lat Pulldown Machine

Lat Bar

Muscle Worked:

Back

  1. Adjust the pad to press against your thighs. This helps keep you stable when pulling the bar. 
  2. Keep your heels off the ground. Stay on your toes to ensure a full range of motion. This helps engage your lats properly for maximum lat gains... Read more

Rear Delt Fly Machine

Equipment:

Fly Machine

Muscle Worked:

Shoulder

Back

  1. Adjust the seat height so that your shoulders are level with the handles.
  2. Set your weight and handlebars. Ensure the handlebars are set in the forward position, allowing you to reach them comfortably when seated... Read more

Assisted Pull-Up

Equipment:

Assisted Power Tower

Muscle Worked:

Back

  1. Set up next to an assisted pull-up machine. Ensure the assistance platform is firmly in place with the correct weight selected.
  2. Step onto the platform whilst simultaneously grasping the pull-up handles. Use an overhead grip... Read more

Inverted Row

Equipment:

Stick

Power Cage

Muscle Worked:

Back

Shoulder

  1. Set up a secured barbell at a high height on a squat rack or Smith machine. It should be slightly higher than your hips so that your body can hang freely.
  2. Grip the bar with an overhand grip (palms down) with your hands shoulder-width apart... Read more

Dumbbell Shrug

Equipment:

Dumbbells

Muscle Worked:

Back

  1. Begin by standing with your feet hip-width apart with a dumbbell in each hand. Let your arms hang naturally at your sides, with your palms facing your body.
  2. Maintain a straight back, engage your core, and relax your shoulders. Your head should be in a neutral position, looking straight ahead... Read more

Trap Bar Shrug

Equipment:

Trap Bar

Muscle Worked:

Back

  1. Choose an appropriate trap bar for your strength level. Ensure the weight plates are securely fastened before starting.
  2. Step into the center of the trap bar with your feet shoulder-width apart. Position the bar centered over your feet... Read more

Straight Arm Lat Pulldown

Equipment:

Straight Bar Attachment

Single Pulley Tower

Muscle Worked:

Back

  1. Begin by setting up the equipment. Attach a straight bar to a high pulley on a cable machine. 
  2. Stand with the feet slightly wider than shoulder-width apart. Grasp the bar with an overhand pronated grip, palms down... Read more

Standing Cable Lat Pulldown

Equipment:

Straight Bar Attachment

Single Pulley Tower

Muscle Worked:

Back

  1. Stand in front of a cable lat pulldown machine with your feet hip-width apart.
  2. While keeping a neutral back, slightly bend your knees and hinge at your hips so your glutes are slightly behind you. Keep your chest up with your head facing forward... Read more

Seated Wide-Grip Cable Row

Equipment:

Lat Bar

Cable Row Machine

Muscle Worked:

Back

  1. Sit down and attach the wide bar to the cable row.
  2. Place your feet on the foot supports and grasp the bar at the widest grip outside the bend of the bar... Read more

Cable Crossover Reverse Fly

Equipment:

Wide Cable Pulley Towers

Single Grip Handle

Muscle Worked:

Shoulder

Back

  1. Find a cable system with two pulleys close to each other. Set the cable pulleys roughly level with your ears. Attach a single handle to each pulley or you can grip the cable itself. Choose the appropriate weight.
  2. Stand between the two pulleys. Grab the left pulley with your right hand, and the right pulley in your left hand. Your arms should be crossed... Read more

Barbell Shrug

Equipment:

Barbell

Muscle Worked:

Back

  1. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, hands slightly wider than shoulder-width.
  2. Lift the barbell off the ground, keeping your back straight and your core engaged... Read more

Chin-Up

Equipment:

Pull Up Bar

Bodyweight

Muscle Worked:

Back

  1. Stand directly below the chin-up bar. Reach up with both arms and grab the bar using an underhand grip. 
  2. Gently pull your shoulder blades back and down to make a proud chest. .. Read more

Reverse-Grip Lat Pulldown

Equipment:

Lat Pulldown Machine

Muscle Worked:

Back

Arm

  1. Take a seat on the lat pulldown machine facing the equipment.
  2. Place your knees at a 90-degree angle under the knee pad. Adjust the knee pad as necessary for comfort. Your knees should be touching the pad, but not digging into it... Read more

Dumbbell Pullover

Equipment:

Flat Bench Without Rack

Dumbbells

Muscle Worked:

Back

  1. Lie flat on a bench with your head near one end and your feet firmly planted on the ground for stability.
  2. Hold a dumbbell with both hands, palms pressed against the inside part of the weight plate, and thumbs wrapped around the handle for a secure grip... Read more

Rack Pulls

Equipment:

Power Cage

Barbell

Muscle Worked:

Back

  1. Line up the squat rack spotter arms at about knee height.
  2. Place the barbell on the squat rack... Read more

Assisted Chin-Up

Equipment:

Assisted Power Tower

Muscle Worked:

Back

  1. Locate an assisted pull-up machine.
  2. Lower the knee rest so that it is in place for the exercise... Read more

Seated Single-Arm Cable Row

Equipment:

Cable Row Machine

Single Grip Handle

Muscle Worked:

Back

  1. Sit on the bench in front of a cable machine with one handle attached.
  2. Use one hand to grasp the handle with a neutral grip (palms facing each other). Keep your other hand resting on your thigh for support... Read more

Close-Grip Lat Pulldown

Equipment:

Lat Bar

Lat Pulldown Machine

Muscle Worked:

Back

Arm

  1. The equipment required is a lat pulldown machine fitted with a narrow grip handle or a typical pulldown bar. Adjust to a weight that provides enough resistance to help you keep correct form over the repetitions of the exercise. When you sit, position the machine so that your knees fit comfortably under the knee pads.
  2. The workout should be carried out with the body facing the lat pulldown machine. Use a pronated (palms facing outwards) or a supinated (palms facing your body) hand grip... Read more

Barbell Pullover

Equipment:

Flat Bench Without Rack

Barbell

Muscle Worked:

Back

  1. Set up a flat bench in a suitable space. Take a barbell from the barbell rack and lie on the bench with the barbell above your chest. Your elbows should be extended with your head facing forward.
  2. Inhale and engage your core. Exhale and bring the barbell behind your head. Maintain a slight bend in your elbows... Read more

Renegade Rows

Equipment:

Dumbbells

Muscle Worked:

Back

Abs

  1. Set up your dumbbells or kettlebells around shoulder-width apart.
  2. Take a plank position with your hands holding onto the weights. You want your feet wider than hip-width apart to help maximize stability... Read more

Incline Dumbbell Row

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Back

  1. Set an adjustable incline bench at a 45-degree angle.
  2. Grab two dumbbells for the exercise. Hold them in a pronated (overhand) grip... Read more

Single Arm T Bar Row

Equipment:

Landmine Holder

Barbell

Muscle Worked:

Back

  1. Secure a barbell in a landmine attachment and load appropriate weights on the other end of it.
  2. Stand next to the barbell, facing away from the weights, feet shoulder-width apart, one foot in front of the other. With your knees slightly bent, lower your upper body from the hips while maintaining a neutral or straight spine... Read more

Barbell Seal Row

Equipment:

Barbell

Seal Row Bench

Muscle Worked:

Back

  1. Position an adjustable bench parallel to the floor. The bench should be somewhat higher so that your arms can hang freely off the sides.
  2. Load and position a barbell beneath the elevated bench. For a sufficient range of motion, ensure that the barbell is resting freely on the floor... Read more

Chair Inverted Row

Equipment:

Stick

Chair

Bodyweight

Muscle Worked:

Back

Shoulder

  1. Set up two chairs with their backs facing each other. Space the chairs two shoulder-widths apart.
  2. Position a bar in the middle on top of the backs of the chairs... Read more

Close-Grip Chin-Up

Equipment:

Bodyweight

Pull Up Bar

Muscle Worked:

Back

  1. Begin by standing in front of a high, sturdy bar that will support your weight.
  2. Grasp the bar with an underhand grip, palms facing up. Your grip should be narrower than shoulder width and your arms extended with a slight bend in the elbow... Read more

Landmine One-Arm Bent-Over Row

Equipment:

Landmine Holder

Barbell

Muscle Worked:

Back

  1. Secure one end of a weighted barbell to a landmine row attachment.
  2. Grip the other end in your right hand with an overhand grip (palms down) and arm fully extended (straight)... Read more

Barbell Pendlay Row

Equipment:

Barbell

Muscle Worked:

Back

  1. Set up a secured barbell with the appropriate weight for your fitness level and goals.
  2. Place the barbell on the floor in front of you, standing with your feet about hip-width apart... Read more

Weighted Pull-Up

Equipment:

Weight Plate

Chain

Pull Up Bar

Muscle Worked:

Back

  1. Always start with a warm-up. When it comes to weighted pull-ups, think about warming up your back and shoulder muscles with some dynamic stretching.
  2. Attach the weight belt, if you’ve never used one of these before, ask for help from an instructor in the gym... Read more

Kneeling Band Lat Pulldown

Equipment:

Power Cage

Handle Band

Muscle Worked:

Back

  1. Loop the resistance band around the chin-up bar of a squat rack or anchor point.
  2. Grab the resistance band handles and kneel on the floor directly below the anchor point... Read more

Wide-Grip Pull-Up

Equipment:

Pull Up Bar

Bodyweight

Muscle Worked:

Back

  1. Find a sturdy pull-up bar that can support your body weight. Make sure it's high enough so you can hang freely without your feet touching the ground.
  2. Stand below the bar and reach up to grab it with both hands placed slightly wider than shoulder-width apart. Your palms should face away from you (overhand grip)... Read more

Seal Push-Up

Equipment:

Bodyweight

Muscle Worked:

Back

  1. Begin by lying face-down on a mat on the floor with your legs extended, hip-width apart.
  2. Place both hands on the mat at chest height, slightly wider than shoulder width. Fingertips point toward the top of the mat. Elbows should be tucked close to the ribcage and bent at about 90 degrees... Read more

Weighted Chin-Up

Equipment:

Weight Plate

Chain

Muscle Worked:

Back

  1. Locate a pull bar in a suitable gym space. You can also do this in a home gym environment. 
  2. Grab a dip belt and bring it around your waist, firmly securing it. Attach a suitable weight to the dip belt. .. Read more

Anatomy Of The Mid-Back

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Lower Trapezius

Small, triangular shaped muscles located below your middle traps and between your lats.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

As noted above, the middle back is primarily made up of the middle and upper trapezius muscles and the latissimus dorsi. The middle trapezius originates from the spine and runs between the upper and lower trapezius muscles. It is responsible for retracting the shoulder blades and pulling them back toward the spine. 

The upper trapezius sits above the middle trapezius running from the base of the skull to the outer shoulder blade. This muscle functions to stabilize and rotate the shoulder blade upward during these exercises. It also supports the ability to lift the arms out and away from the body.

The latissimus dorsi is a broad, flat muscle that spans our middle-back stretching to the sides behind our upper arms. It is very influential in upper-body movements as well as spinal stabilization. It also plays a role in supporting our rib cage, contributing to respiration.

Our back muscles are prime movers in many functional activities involving lifting, pulling, rowing, and carrying. These exercises will help strengthen these muscles to improve functional performance in many areas of daily life.

Expert Tips For Middle Back Workouts

  • Maintain control of the movements without using momentum to complete the exercise. This ensures targeted muscle activation.
  • Keep your back straight with your shoulders down and core engaged to avoid straining the lower back.
  • Use a grip that supports optimal muscle engagement. It should be wide enough to engage the middle back muscles without straining the shoulders and lower back. 
  • Refrain from using too much weight too soon as this can cause incorrect exercise execution leading to injury. Increase gradually as you gain confidence and control.
  • Be careful not to lock the elbows during any exercise and keep a slight bend. This helps protect the elbow joint and prevent injury.
  • Focus on squeezing the shoulder blades and back muscles during the contraction phases to facilitate the mind-muscle connection.

Reasons For A Weak Mid-Back 

There can be many causes for back muscle dysfunction and pain. Some of the main contributors are improper posture and middle-back muscle imbalances caused by muscle underdevelopment.

Muscle imbalances usually arise due to overcompensation from certain muscles to account for weakness in other areas. Performing exercises like the ones above that encourage comprehensive middle back muscle development will help correct these issues. 

Improper posture typically resembles slouching or curvature of the shoulders and middle back. This often occurs due to weakness and lack of engagement from the back or core muscles. Core strengthening exercises in addition to the ones discussed above will help mitigate these issues leading to improved posture.

Benefits Of Mid-Back Workouts

mid back exercises
Targeting mid-back movements in our workouts has several advantages. Photo: ibrakovic/Freepik

Middle-back exercises offer numerous benefits that contribute to overall physical well-being. Following are some of the key benefits they provide.

Improved Posture

Middle back exercises target the muscles responsible for maintaining proper spinal alignment, which can help correct rounded shoulders and slouching. Strengthening these muscles improves posture and minimizes postural abnormalities and pain.

Increased Upper Body Strength

The mid-back muscles, including the rhomboids, trapezius, and posterior deltoids, play a crucial role in various upper body movements. Regular middle back exercises like the chest-supported row, can lead to improved strength in these muscles, allowing for better performance in activities like lifting, pulling, and pushing.

Incorporating middle back exercises like the bent-over barbell row into your chest workout routine can help you achieve a more balanced upper body. By targeting the middle back muscles, you ensure that they receive adequate attention achieving proper development.

Reduced Neck And Shoulder Tension

Weak mid-back muscles can result in overcompensation by the neck and shoulder muscles, leading to tension and discomfort in these areas. Strengthening the mid-back can help alleviate such tension and promote a more balanced distribution of workload among the upper body muscles and can contribute to better muscle mass development.

Improved Athletic Performance

Whether participating in sports, weightlifting, or other physical activities, a strong mid-back contributes to better overall performance. It enhances functional movements, facilitates proper technique, and increases power transfer between the upper and lower body.

Alleviation Of Back Pain

Strengthening the mid-back muscles through exercises including the inverted row can help alleviate back pain. This is especially true in individuals who experience discomfort due to poor posture or muscle imbalances. Improved muscle strength and endura

Conclusion

Our mid-backs are functionally important, yet generally neglected in workout programs. This may result in poor posture, poor mind-muscle connection, muscular imbalances, and persistent discomfort. Targeting mid-back movements in our workouts has several advantages. Mid-back strength improves posture, upper body strength, neck and shoulder stress, athletic performance, and back discomfort. 

Some exercises that target the mid-back include the bent-over barbell row, cable face pull, unilateral band row, and T-bar row. Middle back stretches like the seated twist, cobra pose, and bridge pose relieve stress and enhance mobility.

These exercises and stretches help us build a stronger, healthier, and more balanced body by training the mid-back muscles.

Frequently Asked Questions

What are some common middle back exercises?

Some common mid-back exercises include bent-over rows, cable face-pulls, reverse flyes, lat pulldowns, and Superman poses.

How often should I do middle back exercises?

It is recommended to perform mid-back exercises two to three times per week to allow for adequate muscle recovery and growth.

Can I do middle-back exercises at home without equipment?

Yes, several mid-back exercises can be performed at home without equipment, such as the bodyweight row, bird dog, and cobra pose.

Will mid-back exercises help alleviate back pain?

Strengthening the mid-back muscles can help alleviate back pain by improving posture, reducing muscle imbalances, and providing better support to the spine.

Are mid-back exercises suitable for beginners?

Yes, beginners can start incorporating mid-back exercises into their fitness routine, but it’s important to start with proper form and lighter weights or use resistance bands and work your way up gradually over time.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Ourieff J;Scheckel B;Agarwal A (2023). Anatomy, Back, Trapezius. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30085536/.
  2. Şeyda Toprak Çelenay and Kaya, D.Ö. (2017). An 8-week thoracic spine stabilization exercise program improves postural back pain, spine alignment, postural sway, and core endurance in university students:a randomized controlled study. TURKISH JOURNAL OF MEDICAL SCIENCES, [online] 47, pp.504–513. doi:https://doi.org/10.3906/sag-1511-155.
  3. Jeno, S.H. and Varacallo, M.A. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/.
  4. Matheve, T., Hodges, P. and Lieven Danneels (2023). The Role of Back Muscle Dysfunctions in Chronic Low Back Pain: State-of-the-Art and Clinical Implications. Journal of Clinical Medicine, [online] 12(17), pp.5510–5510. doi:https://doi.org/10.3390/jcm12175510.
  5. Neme, J.R. (2022). Balancing Act: Muscle Imbalance Effects on Musculoskeletal Injuries. Missouri Medicine, [online] 119(3), p.225. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9324710/.
  6. Du, S.-H., Zhang, Y.-H., Yang, Q.-H., Wang, Y.-C., Fang, Y. and Wang, X.-Q. (2023). Spinal posture assessment and low back pain. EFORT Open Reviews, [online] 8(9), pp.708–718. doi:https://doi.org/10.1530/eor-23-0025.
  7. Farrell C;Kiel J (2023). Anatomy, Back, Rhomboid Muscles. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30521277/.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Download now and start achieving your fitness goals for free!

0
    Your Cart
    Your cart is emptyReturn to Shop