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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 movements · the canonical ones first
Bent Over Barbell RowBarbellBeginnerInverted RowBodyweightBeginnerOne-Arm Dumbbell RowDumbbellBeginnerReverse Grip Bent-Over RowsBarbellIntermediateSeated Cable RowsCableBeginnerT-Bar Row with HandleBarbellBeginnerAlternating Kettlebell RowKettlebellIntermediateAlternating Renegade RowKettlebellAdvancedBent Over One-Arm Long Bar RowBarbellBeginnerBent Over Two-Arm Long Bar RowBarbellIntermediateBent Over Two-Dumbbell RowDumbbellBeginnerBent Over Two-Dumbbell Row With Palms InDumbbellBeginnerDumbbell Incline RowDumbbellBeginnerIncline Bench PullBarbellBeginnerLeverage High RowMachineBeginnerLying Cambered Barbell RowBarbellBeginnerLying T-Bar RowMachineIntermediateMiddle Back ShrugDumbbellIntermediateOne-Arm Long Bar RowBarbellBeginnerSeated One-arm Cable Pulley RowsCableIntermediateSmith Machine Bent Over RowMachineBeginnerSpinal StretchBodyweightBeginnerStraight Bar Bench Mid RowsBarbellBeginnerTwo-Arm Kettlebell RowKettlebellIntermediateBodyweight Mid RowOtherIntermediateInverted Row with StrapsOtherBeginnerMiddle Back StretchOtherBeginnerMixed Grip ChinOtherAdvancedOne Arm Chin-UpOtherAdvancedOne-Arm Kettlebell RowKettlebellIntermediateRhomboids-SMRFoam rollerIntermediateSled RowOtherBeginnerSuspended RowOtherBeginnerUpper Back StretchOtherBeginner
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AbsAbductorsAdductorsBicepsCalvesChestForearmsGlutesHamstringsLatsLower backNeckQuadsShouldersTrapsTriceps