Middle Back Exercises: Complete with Images & Descriptions

Develop a strong, solid back with some of the most effective back exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Bent Over Rows

Forward Bent Lunge

Partial Bent Row

Seated Rows

Traditional Rows

Back Exercise #1: Bent-Over Rows

Description:
- Begin with barbell on floor in front.
- Stand with knees slightly bent and feet about hip distance apart.
- Bend forward at hips, keeping low back straight.
- Lift barbell up to abdomen.
- Lower and repeat.

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Back Exercise #2: Forward Bent Lunge

Description:
- Hold weights in hands at shoulders.
- Step forward in a lunge fashion and bend slightly at waist.
- Return to starting position and step forward with other leg.
- Repeat.

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Back Exercise #3: Partial Bent Row

Description:
- Begin in position shown. Right leg bent, toes forward, right arm on right thigh, left leg straight and extended back, toes pointed to left. Keep back straight, parallel to floor, with shoulders squared.
- Begin with weight on floor.
- Raise it up to abdomen, keeping elbow close to side.
- Lower and repeat.

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Back Exercise #4: Seated Rows

Description:
- Sit with straight legs at pulley system.
- Grasp row handle with both hands.
- Pull handles to mid chest keeping elbows close to body.
- Return to start position and repeat.

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Back Exercise #5: Traditional Rows

Description:
- Sit at rowing machine holding handles with hands.
- Place feet on foot plates.
- Push and straighten knees while pulling with arms like rowing a boat.
- Continue

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