Middle Back Exercises
Exercises targeting Middle Back.
Showing 31–60 of 88 exercises
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
Kneeling Single-Arm High Pulley Row
Attach a single handle to a high pulley and make your weight selection.
Leverage High Row
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
Leverage Iso Row
Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
Log Lift
Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
London Bridges
Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Low Pulley Row To Neck
Sit on a low pulley row machine with a rope attachment.
Lying Cambered Barbell Row
Place a cambered bar underneath an exercise bench.
Lying T-Bar Row
Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
Middle Back Stretch
Stand so your feet are shoulder width apart and your hands are on your hips.
Mixed Grip Chin
Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palms of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position.
Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
One Arm Chin-Up
For this exercise, start out by placing a towel around a chin up bar.
One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it.
One-Arm Kettlebell Row
Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Pin Presses
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Reverse Band Bench Press
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
Reverse Grip Bent-Over Rows
Stand erect while holding a barbell with a supinated grip (palms facing up).
Rhomboids-SMR
Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
Rocky Pull-Ups/Pulldowns
Grab the pull-up bar with the palms facing forward using a wide grip.
Rope Climb
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Rowing, Stationary
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
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