The first middle back exercise is with your feet shoulder width apart, knees bent a little, bend at the waist so your back is close to parallel to the floor. Grasp barbell with an overhand grip, hands a bit more than shoulder width apart. With barbell at arms’ length straight down, keeping your back straight and head up, pull the bar vertically up to your lower chest. Lower slowly to start position and repeat.

Bent Over Dumbbell Row Middle Back Exercise

With your feet about a foot apart, knees bent a little, bend forward at the waist so your back is close to parallel to the floor. Hold two dumbbells straight down at arms length and, keeping your back straight and head up, lift them both straight up to your sides with your elbows sticking out either side. Feel the squeeze in your middle back, lower slowly to start position and repeat this middle back exercise.

Bent Over Dumbbell Row, Palms In

With your feet about a foot apart, knees bent a little, bend forward at the waist so your back is close to parallel to the floor. Hold two dumbbells straight down at arms length, palms facing each other. Keeping your back straight and head up, lift them both straight up to your sides, keeping your elbows tucked in to your body. Feel the squeeze in your middle back, lower slowly to start position and repeat.

Bent Over One Arm Long Bar Row

Using many smaller weights on one end of a long barbell, straddle the bar knees bent a little (put a plate on the other end of the bar to stop it slipping back). Bend forward at the waist so your back is close to parallel to the floor. With your right hand grasp bar just behind weights, and put your left hand on your left knee. Keeping your back straight and head up, pull the bar straight up keeping your elbow tucked in, to touch the weights on your chest. To complete this middle back exercise, lower slowly to start position without touching the floor and repeat. Swap over and do the same repetitions with your left arm.

Bent Two Arm Long Bar Row

Using many smaller weights on one end of a long barbell, straddle the bar knees bent a little (put a plate on the other end of the bar to stop it slipping back). Bend forward at the waist so your back is close to parallel to the floor. Grasp the bar with both hands just behind the weights. Keeping your back straight and head up, pull the bar straight up keeping your elbows tucked in, to touch the weights on your chest. Lower slowly to start position without touching the floor and repeat.

Middle Back Shrug Middle Back Exercise

Grasping two dumbbells, lie face down on a fairly steep incline bench. Keeping your arms hanging down to either side, shrug and squeeze your shoulder blades together, holding this position for about a second. Slowly relax and repeat.

One Arm Dumbbell Row

Standing next to a flat bench on your right, lean forward resting your right knee and right hand on the bench so that your back is almost parallel to the floor, right arm locked to support your upper body weight. Grasp a dumbbell with your left hand and, keeping your head up, back straight and elbow tucked in, ‘row’ the dumbbell straight up until it’s parallel with your torso and your elbow sticks up as high as possible. Don’t twist your body to aid the lift. Lower slowly to start position and repeat. Switch arms and perform the same repetitions with your other arm.

Reverse Grip Bent Over Row Middle Back Exercise

With feet shoulder width apart, stand grasping a barbell with an underhand palms up grip, hands shoulder width apart. Bend your knees and, keeping your back straight, lean forward so that you’re in a high squatting position. Keeping your head up, back straight and elbows tucked in, pull the barbell up toward your midriff, squeezing your shoulder blades together. Lower slowly to start position and repeat.

Seated Cable Row

The final middle back exercise is sitting on a low pulley cable rowing station bench, feet flat on the footrests, knees slightly bent, lean forward and grab the V bar attached to the cable. Straighten your back and pull the V bar towards your stomach. Keeping your back straight up, slowly extend your arms. Keeping your elbows tucked in, head up and back straight up, pull the V bar towards your stomach, squeezing your back muscles. And extend your arms again and repeat the middle back exercise.

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