Beginner Middle Back Exercises

32 exercises

Level

Beginner Intermediate Advanced

Muscle

Chest Lats Middle Back Upper Back Lower Back Shoulders Traps Biceps Triceps Forearms Abs Obliques Core Quads Hamstrings Glutes Calves Adductors Abductors Hip Flexors Neck Tibialis

Equipment

Barbell Dumbbell Kettlebell Cable Machine Bodyweight Resistance Bands Pull-up Bar Parallel Bars Rings Bench Suspension Medicine Ball Exercise Ball Foam Roll EZ Curl Bar Trap Bar Jump Rope Rope Other

Category

Strength Powerlifting Olympic Weightlifting Strongman Cardio Plyometrics Stretching Mobility Skill

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Lats(5)

Iso-Lateral Row - Machine Row (High Pulley, One-Arm) - Cable Row (High Pulley, Single-Arm) - Cable Row (High Pulley) - Cable Shotgun Row - Cable

Middle Back(25)

Bench Pull (Incline) - Barbell Bent-Over Row - Smith Machine Cable Row (Seated) - Cable Foam Rolling (Rhomboids)High Row - Machine Incline Row Inverted Row Inverted Row - Suspension Strap Landmine Row (One-Arm) - Barbell Row - Other Row - Suspension Trainer Row (Bench Supported) - Barbell Row (Bent-Over, Neutral Grip) - Dumbbell Row (Bent-Over, One-Arm) - Barbell Row (Bent-Over) - Dumbbell Row (Incline) - Dumbbell Row (One-Arm) - Dumbbell Row (Scapular)Row (Vertical)Row (Wide)Sled Row Spinal Twist T-Bar Row - Barbell Upper Back Stretch Upper Back Stretch (Hands Clasped)

Lower Back(1)

Cat-Cow Stretch

Quads(1)

Rowing (Stationary) - Machine

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