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Mid back exercises
The mid-back — rhomboids, mid-traps, rear delts — is what rowing is for. It squeezes your shoulder blades together, holds your posture against gravity, and balances every press you do. Row variations with a full squeeze at the top do most of the work.
34 EXERCISES · RANKED BY USEFULNESS
Bent Over Barbell Row
MID BACK · BARBELL
Inverted Row
MID BACK · BODYWEIGHT
One-Arm Dumbbell Row
MID BACK · DUMBBELL
Reverse Grip Bent-Over Rows
MID BACK · BARBELL
Seated Cable Rows
MID BACK · CABLE
T-Bar Row with Handle
MID BACK · BARBELL
Alternating Kettlebell Row
MID BACK · KETTLEBELL
Alternating Renegade Row
MID BACK · KETTLEBELL
Bent Over One-Arm Long Bar Row
MID BACK · BARBELL
Bent Over Two-Arm Long Bar Row
MID BACK · BARBELL
Bent Over Two-Dumbbell Row
MID BACK · DUMBBELL
Bent Over Two-Dumbbell Row With Palms In
MID BACK · DUMBBELL
Dumbbell Incline Row
MID BACK · DUMBBELL
Incline Bench Pull
MID BACK · BARBELL
Leverage High Row
MID BACK · MACHINE
Lying Cambered Barbell Row
MID BACK · BARBELL
Lying T-Bar Row
MID BACK · MACHINE
Middle Back Shrug
MID BACK · DUMBBELL
One-Arm Long Bar Row
MID BACK · BARBELL
Seated One-arm Cable Pulley Rows
MID BACK · CABLE
Smith Machine Bent Over Row
MID BACK · MACHINE
Spinal Stretch
MID BACK · BODYWEIGHT
Straight Bar Bench Mid Rows
MID BACK · BARBELL
Two-Arm Kettlebell Row
MID BACK · KETTLEBELL
Bodyweight Mid Row
MID BACK · OTHER
Inverted Row with Straps
MID BACK · OTHER
Middle Back Stretch
MID BACK · OTHER
Mixed Grip Chin
MID BACK · OTHER
One Arm Chin-Up
MID BACK · OTHER
One-Arm Kettlebell Row
MID BACK · KETTLEBELL
Rhomboids-SMR
MID BACK · FOAM ROLLER
Sled Row
MID BACK · OTHER
Suspended Row
MID BACK · OTHER
Upper Back Stretch
MID BACK · OTHER