maratoolMiddle back Exercises
37 exercises that target the middle back. Filter by equipment, then open any exercise for step-by-step instructions and a muscle map.
Alternating Kettlebell Row
Alternating Renegade Row
Bent Over Barbell Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Bodyweight Mid Row
Dumbbell Incline Row
Incline Bench Pull
Inverted Row
Inverted Row with Straps
Leverage High Row
Lying Cambered Barbell Row
Lying T-Bar Row
Middle Back Shrug
Middle Back Stretch
Mixed Grip Chin
One Arm Chin-Up
One-Arm Dumbbell Row
One-Arm Kettlebell Row
One-Arm Long Bar Row
Reverse Grip Bent-Over Rows
Reverse Grips Bent Over Barbell Rows
Rhomboids-SMR
Seated Cable Rows
Seated One-arm Cable Pulley Rows
Sled Row
Smith Machine Bent Over Row
Spinal Stretch
Straight Bar Bench Mid Rows
Suspended Row
T-Bar Row with Handle
T-Bar Rows
Two-Arm Kettlebell Row
Upper Back Stretch
Wide Grip Chin Up
Middle back Exercises — FAQ
What are the best middle back exercises?
It depends on your available equipment and experience. This page lists all 37 middle back exercises in the database — the biggest group needs no specific equipment at all. Open any exercise for step-by-step instructions.
How do I train middle back without equipment?
0 of these middle back exercises need no equipment at all. Use the equipment filter above and pick "Body only".
Which other muscles do middle back exercises work?
Most compound movements recruit secondary muscles alongside the middle back. Every exercise page shows a muscle map with the primary muscle in terracotta and secondary muscles in a lighter tint.