The following
middle back exercises (latissimus dorsi exercises) are among the most popular used by pro bodybuilders for adding back width:
The shoulder shrug and upright row are enough to give the traps a little extra work when combined with
middle back exercises in a sound weight training program.
Let's look at the best
middle back exercises with the rowing motion for building muscle and strength.
Choose any other of the following
middle back exercise (latissimus dorsi exercise) for building a wide back (broaden your back):
Choose any other
middle back exercise (latissimus dorsi exercise) such as:
Choose any other
middle back exercise (latissimus dorsi exercise).
If you're looking for a very challenging
middle back exercise, try doing shrugs from the bent over row position.
Not exact matches
It's a kneeling
exercise that allows for a full activation of the lats by forcing your arms to work according to the slanted movement pattern of your lat fibers, and helps stimulate maximum
middle back muscle recruitment and growth.
The
exercise is mainly focused on your
middle back, and it also hits the biceps and lats.
This
exercise has a powerful ability to strengthen more than a dozen of muscles, including the latissimus dorsi muscles of the
back, posterior deltoids, triceps, biceps and lower and
middle traps.
What's more, beside doing this
exercise with your palms inwards, you can also do it by having your palm face
back, forcing the elbow out, which enables you to better stimulate the muscle in the
middle of your
back.
The seated cable row
exercises multiple muscle groups and major joints in the body, and what's most important for us, it effectively works the entire
back by training the erector spinae in the lower and
middle back, the trapezius in the upper
back, the rhomboids and latissimus dorsi in the
middle and the teres major in the outer
back.
This
exercise effectively targets multiple muscle groups at once, including the upper traps,
middle traps and levator scapulae muscle, and it will help you accelerate your overall
back development.
This is a brutal
exercise for your
middle back muscles.
Which brings us to the lat pull - down, a highly effective
exercise that primarily targets the latissiums dorsi, the large fan - shaped muscle that makes up a big portion of your
back, the lower and
middle trapezius, the rhomboids and the serratus, while also engaging the elbow flexors, biceps and brachialis as supporting muscles; and is therefore an invaluable tool when it comes to building your
back to bigger and better proportions.
T Bar Rows are another fantastic
exercise for strengthening the
middle portion of the
back muscles.
This
exercise will target the
middle portion of your traps and rhomboids in your
back very effectively.
-- Over 50 of the Best
Back - building
Exercises for your Lats,
Middle & Lower Traps, Rhomboids and even Rear - Delts.
To add variety to your
middle back workout routine, replace the supported T - bar rows with a different
exercise that works the same muscles (latissimus dorsi).
Exercise 1:
Back Jumps This
exercise targets your rhomboids and
middle traps.
Bodybuilders tend to divide
middle back training
exercises into two categories: (a) those for width, and (b) those for thickness.
Build a wider, thicker, more detailed
back with these unique, new
exercises, targeting every aspect of
back development (upper,
middle, and lower).
This
exercise works the thick part of your upper and
middle back.
This excellent
exercise for the
middle back was popularized by Vince Gironda, although he did not invent it.
There are many great
exercises for the upper
back and
middle back.
A great combination stretch / strengthening
exercise is the wall slide, which is one that I use with my clients in their prehab warm - up routine as it simultaneously stretches the chest and shoulders, while strengthening the
middle back.
Both the seated row and 2 arm dumbbell rows are good
exercises for the
middle back muscles, so include one of them in your
back workout.
To add variety to your
middle back workout routine, replace the machine row
exercise with a different
exercise that works the same muscles.
This
exercise will not only use the lower body as per above but also include your upper body so your
middle and front shoulders (anterior and medial deltoids), triceps and upper
back (trapezius).
Two Arm Dumbbell Rows are a great
exercise to work the muscles in the
middle and upper parts of the
back.
The Dumbbell Bent Over Row is an upper body
exercise that primarily targets the
middle back and lats, but also works the biceps and shoulders.
This
exercise works the posterior deltoid (
back of the shoulder), and the trapezius and rhomboids in the upper and
middle back between the shoulder blades.
You can find a
middle ground with a couple of simple body weight core
exercises that also stretch your
back, like a birddog.
The
middle back muscles are your main support in this
exercising.
Since you are in a fixed position, the seated cable row is the perfect
exercise to help develop all the
middle and upper
back muscles in the body.
This is a great
exercise for the
middle back and lats if done correctly.
That took a bit of a toll, however, and I'm certain some of my
middle - aged aches and pains are due to overdoing it [
back then]... Being a little more careful with my diet could have allowed for the same pace of weight loss, while also being more moderate with my
exercise regimen.»
This pushes me away from the wall a bit more, and when I do the
exercise, I think that my lower
middle back is maybe just off the wall.
The next year, Young was
back at the festival for Ava DuVernay «s excellent «
Middle of Nowhere,» which he describes as «an
exercise in restraint and discipline.»
We increased her
exercise level and she got her weight
back down to normal, and she stopped bugging me in the
middle of the night.
Feed hungry babies, wipe up spills,
exercise patience, calm squabbles, clean, cook, organize, get the laundry washed and put away, doctor's appointments, school activities, baseball, football, soccer games, plan celebrations and holidays, decorate for parties and seasons, bake cookies for school events, buy and wrap presents, hugs, kisses, storytime, grocery shop, clothes shop, fix boo - boo's and owies, bring encouragement, pray, comfort hearts and wipe tears, make happy memories, play games together, care for them when they get sick in the
middle of the night, change diapers, bathe the little ones so they're fresh, clean and smelling sweet, tuck them into bed with prayers at night, get out the door to go to church with hair combed and shoes on, tell them you love them to the moon and
back, sit, listen and look into their eyes and savor their sweetness... and a million other things!