English 3 MIN READ 595 VIEWS April 11, 2024

Middle Back Workout: Exercises That’ll Work Wonders

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

It is essential to strengthen your middle back for good posture and general fitness. You can easily do so by a good middle back workout. A strong middle back supports your spine, enhances posture, and lowers your chance of injury. It’s not just about looks. By doing middle back exercise, you’ll also notice that you can carry out daily duties with ease. 

The middle back exercise can be done with workouts like rows and lat pulldowns, which you should incorporate into your regime. It’s important to feel strong and well within your body in addition to looking fine.

Reasons of Weak Middle Back

1. Bad Mind-Muscle Connection

The mid-back has trouble with mind-muscle connection since it is not used during training. Concentrate on this area by bringing your shoulder blades together and applying pressure.

2. Wrong Form

Begin leading pulling workouts with scapula retraction and quit using your arms. Give your shoulder blades something to work upon!

3. Inclined Posture When Standing or Sitting 

Your mid back muscles become overstretched if you slouch when standing or sitting all the time, which causes weakness and limited movement.

Best Middle Back Workout

1. Bent Over Barbell Row

A compound exercise that works the upper and middle back primarily as well as the deltoids and biceps in the back, is the bent-over barbell row. Starting with your feet shoulder-width apart, grasp a barbell with an overhand grip to begin this exercise. Maintain a straight back and an erect chest while bending your knees slightly at the hips. Maintaining your elbows tight to your body, use your core to draw the barbell towards your lower chest. 

2. Lat Pulldown

Lat Pulldown is a common exercise for strengthening the muscles of the back, particularly the latissimus dorsi of the back along with biceps, and shoulders. Place your knees firmly under the pads of a lat pulldown machine when you sit down to do the exercise. With a broad, overhand grasp with a straight back and raised chest, grab the bar. Using your elbows as a guide and your shoulder blades squeezed together at the bottom of the movement, pull the bar down towards your chest. With your arms fully extended, slowly release the bar to return to the starting position. 

3. Reverse Fly

With the reverse fly exercise, it is possible to target the muscles in the upper back, particularly the muscles between the shoulder blades and the rear deltoids. Start by standing or sitting with a dumbbell in each hand, palms facing each other, in order to complete a reverse fly. Maintain a straight back while bending slightly at the waist. Squeeze your shoulder blades together at the peak of the movement as you elevate your arms out to the sides until they are parallel to the floor with a small bend in your elbows. 

4. Seal Row

The seal row is a variation on the classic bent-over row, performed on a seal row bench, which is a customized bench made specifically for the exercise. Lay face down on the bench with your feet flat on the floor and your chest supported to complete a seal row. With your hands slightly wider than shoulder-width apart, take an overhand hold on the barbell. Pull the barbell towards your lower chest while maintaining a flat back and a contracted core. Lead with your elbows and squeeze your shoulder blades together to complete the exercise. 

5. Meadows Row

Meadows row is the more complex form of the single-arm row. With this variant, you can work out hard and heavy to build muscle on your forearms, biceps, and middle back as well as strengthen any imbalances between the two sides. For more even back development, the Meadows row trains the lower traps, which are difficult to reach. To properly complete the exercise, staging upright at the foot of the barbell fixed at the opposite end. Hold the barbell with a single hand, bend forward and pull your elbow backward stretching your back muscles. Have a feel of the weight and then release the stress by bringing your arm downwards.


It is very important to train your middle back and you should incorporate middle back workout in your training regimen. Always remember to maintain a good posture to get better results. Middle back exercise helps strengthen your back which helps in overall strength to do daily tasks and avoids risk of injuries. As with any other body region, the middle back should be warmed up before exercise. Your body will be prepared for the task at hand and improved workout positions and shoulder/scapula mobility will result from increasing blood flow to that area.

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