MIDDLE BACK
Rhomboids and mid-traps that retract and stabilize the shoulder blades.
97 exercises · 34 as a primary target
Alternating Kettlebell Row
Middle Back
kettlebells · intermediate
Alternating Renegade Row
Middle Back
kettlebells · expert
Anti-Gravity Press
Shoulders
barbell · beginner
Atlas Stones
Lower Back
other · expert
Axle Deadlift
Lower Back
other · intermediate
Back Flyes - With Bands
Shoulders
bands · beginner
Band Assisted Pull-Up
Lats
other · beginner
Band Pull Apart
Shoulders
bands · beginner
Barbell Deadlift
Lower Back
barbell · intermediate
Barbell Rear Delt Row
Shoulders
barbell · beginner
Barbell Shrug Behind The Back
Traps
barbell · beginner
Bent Over Barbell Row
Middle Back
barbell · beginner
Bent Over Low-Pulley Side Lateral
Shoulders
cable · beginner
Bent Over One-Arm Long Bar Row
Middle Back
barbell · beginner
Bent Over Two-Arm Long Bar Row
Middle Back
barbell · intermediate
Bent Over Two-Dumbbell Row
Middle Back
dumbbell · beginner
Bent Over Two-Dumbbell Row With Palms In
Middle Back
dumbbell · beginner
Bodyweight Mid Row
Middle Back
other · intermediate
Cable Rope Rear-Delt Rows
Shoulders
cable · beginner
Cable Seated Lateral Raise
Shoulders
cable · beginner
Cat Stretch
Lower Back
— · beginner
Child's Pose
Lower Back
— · beginner
Chin-Up
Lats
body only · beginner
Clean and Press
Shoulders
barbell · intermediate
Clean Deadlift
Hamstrings
barbell · beginner
Close-Grip Front Lat Pulldown
Lats
cable · beginner
Deadlift with Bands
Lower Back
barbell · expert
Deadlift with Chains
Lower Back
barbell · expert
Deficit Deadlift
Lower Back
barbell · intermediate
Dumbbell Incline Row
Middle Back
dumbbell · beginner
Dumbbell Lying One-Arm Rear Lateral Raise
Shoulders
dumbbell · intermediate
Dynamic Chest Stretch
Chest
— · beginner
Elevated Cable Rows
Lats
cable · intermediate
Face Pull
Shoulders
cable · intermediate
Full Range-Of-Motion Lat Pulldown
Lats
cable · intermediate
Gironda Sternum Chins
Lats
other · intermediate
Incline Bench Pull
Middle Back
barbell · beginner
Inverted Row
Middle Back
— · beginner
Inverted Row with Straps
Middle Back
other · beginner
Keg Load
Lower Back
other · intermediate
Kipping Muscle Up
Lats
other · intermediate
Kneeling High Pulley Row
Lats
cable · beginner
Kneeling Single-Arm High Pulley Row
Lats
cable · beginner
Leverage High Row
Middle Back
machine · beginner
Leverage Iso Row
Lats
machine · beginner
Log Lift
Shoulders
other · intermediate
London Bridges
Lats
other · intermediate
Low Pulley Row To Neck
Shoulders
cable · beginner
Lying Cambered Barbell Row
Middle Back
barbell · beginner
Lying T-Bar Row
Middle Back
machine · intermediate
Middle Back Shrug
Middle Back
dumbbell · intermediate
Middle Back Stretch
Middle Back
— · beginner
Mixed Grip Chin
Middle Back
other · expert
Muscle Up
Lats
other · intermediate
One Arm Chin-Up
Middle Back
other · expert
One Arm Lat Pulldown
Lats
cable · beginner
One-Arm Dumbbell Row
Middle Back
dumbbell · beginner
One-Arm Kettlebell Row
Middle Back
kettlebells · intermediate
One-Arm Long Bar Row
Middle Back
barbell · beginner
Pin Presses
Triceps
barbell · intermediate
Power Clean
Hamstrings
barbell · intermediate
Pullups
Lats
body only · beginner
Reverse Band Bench Press
Triceps
barbell · intermediate
Reverse Grip Bent-Over Rows
Middle Back
barbell · intermediate
Rhomboids-SMR
Middle Back
foam roll · intermediate
Rocky Pull-Ups/Pulldowns
Lats
other · intermediate
Rope Climb
Lats
other · intermediate
Rowing, Stationary
Quadriceps
machine · intermediate
Sandbag Load
Quadriceps
other · beginner
Scapular Pull-Up
Traps
— · beginner
Seated Cable Rows
Middle Back
cable · beginner
Seated One-arm Cable Pulley Rows
Middle Back
cable · intermediate
Shotgun Row
Lats
cable · beginner
Side To Side Chins
Lats
other · intermediate
Sled Overhead Backward Walk
Shoulders
other · beginner
Sled Row
Middle Back
other · beginner
Sledgehammer Swings
Abdominals
other · beginner
Smith Machine Bent Over Row
Middle Back
machine · beginner
Smith Machine Upright Row
Traps
machine · beginner
Spinal Stretch
Middle Back
— · beginner
Straight Bar Bench Mid Rows
Middle Back
barbell · beginner
Sumo Deadlift
Hamstrings
barbell · intermediate
Sumo Deadlift with Bands
Hamstrings
barbell · intermediate
Sumo Deadlift with Chains
Hamstrings
barbell · intermediate
Suspended Row
Middle Back
other · beginner
T-Bar Row with Handle
Middle Back
barbell · beginner
Two-Arm Kettlebell Row
Middle Back
kettlebells · intermediate
Underhand Cable Pulldowns
Lats
cable · beginner
Upper Back Stretch
Middle Back
— · beginner
Upper Back-Leg Grab
Hamstrings
— · beginner
V-Bar Pulldown
Lats
cable · intermediate
V-Bar Pullup
Lats
body only · beginner
Weighted Ball Hyperextension
Lower Back
exercise ball · intermediate
Weighted Pull Ups
Lats
other · intermediate
Wide-Grip Lat Pulldown
Lats
cable · beginner
Wide-Grip Pulldown Behind The Neck
Lats
cable · intermediate
Wide-Grip Rear Pull-Up
Lats
body only · intermediate