Exercises For Middle Back
Check out these 39 exercises which target your middle back, upper body, shoulders, neck and upper back. Most of them require either dumbbells or no equipment, pull-up bar, mat or exercise ball and you can do them either at gym or at home or outdoor.
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Looking for something else? Take a look at workouts for middle back.
Looking for stretches for middle back instead?
Exercise Directory
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Chin Up
Swan Exercise
Dumbbell Bent Over Row
Dumbbell Fly
Modified Cobra
Barbell Reverse Grip Bent Over Row
Dumbbell Rear Lateral Raise
Hanging Knee Raise
Supinated Grip Kettlebell Bent Over Row
Cable Standing Shoulder Internal Rotation
Dumbell Back Row
Prone Cobra
Kettlebell Bent Over Row
Pullovers On Exercise Ball
Cable Shoulder Internal Rotation
Broom Stick Subscapularis Stretch
Bosu Ball Push-Ups
Doorway Subscapularis Stretch
Dumbbell Shoulder Internal Rotation
Seated Dumbbell Row
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Frequently Asked Questions
How many exercises for middle back are there?
Now we have 39 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work rhomboids, deltoids, traps, lats and subscapularis.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.
