Middle Back exercises
17exercises targeting this muscle
The most popular in workouts come first. Each exercise has step-by-step technique, photos and a map of the muscles worked.
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Get the appMiddle Back exercises: primary muscles
17 exercises
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Video Seated Cable Rows Cable · Beginner -
Video One-Arm Dumbbell Row Dumbbell · Beginner -
Bent Over Two-Dumbbell Row Dumbbell · Beginner -
Video Lying T-Bar Row Machine · Intermediate -
Reverse Grip Bent-Over Rows Barbell · Intermediate -
Video Seated One-arm Cable Pulley Rows Cable · Intermediate -
Bent Over Two-Arm Long Bar Row Barbell · Intermediate -
Video Alternating Kettlebell Row Kettlebells · Beginner -
Video Alternating Renegade Row Kettlebells · Expert -
Bent Over One-Arm Long Bar Row Barbell · Beginner -
Bent Over Two-Dumbbell Row With Palms In Dumbbell · Beginner -
Video Incline Bench Pull Barbell · Beginner -
Video Lying Cambered Barbell Row Barbell · Beginner -
Video Middle Back Shrug Dumbbell · Beginner -
One-Arm Kettlebell Row Kettlebells · Intermediate -
Smith Machine Bent Over Row Machine, Smith Machine · Beginner -
Two-Arm Kettlebell Row Kettlebells · Intermediate
No exercises match these filters.
Middle Back: secondary muscle in
4 exercises AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |