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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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.