Mid Back Exercises

renegade row
Renegade Row: Correct Form, Muscles Worked, & Variations
Have you tried every variation of standard rows and are still looking for an exercise that’ll target more than just the upper body? Look no further: The renegade row is... Read more...
straight arm pulldowns
Straight Arm Pulldown: Proper Form, Muscles Worked, & Variations
There are many great exercises to add strength and muscle to the lats. Row variations, chin-ups, and pull-ups will all give you wings. However, an exercise that’s often neglected but fantastic for... Read more...
t bar row
T-Bar Rows: Benefits, Muscles Worked, & How To
If you have a small back, it’s probably ‘cause you’ve been ignoring the T-Bar Row. Big mistake. T-bar rows are perhaps the best exercise you can perform to add mass... Read more...
lat stretch
10 Best Lat Stretches for Before & After Workouts
The lats are a crucial muscle to focus on when strength training, because first and foremost, who doesn’t love a well-sculpted, v-tapered back? And superficial reasons aside, there are many... Read more...
t-bar row alternatives
6 Best T-Bar Row Alternatives For Max Strength
The T-Bar row is easily one of our favorite back exercises to build strength and add serious to our backs. It’s the perfect cross between a free weight exercise and... Read more...
seal row
Are Seal Rows the Back Exercise Your Program is Missing?
Everyone knows you need to be performing some kind of row to build a barn door back. Unfortunately, the most common free weight rowing exercises are susceptible to form breakdown,... Read more...
What Are Pendlay Rows?
What Are Pendlay Rows?
The Pendlay row is a variation of the bent over row that requires a lot of power, as each rep starts from the ground. It is named after Glenn Pendlay,... Read more...
rack pull
The Ultimate Guide to Rack Pulls
The rack pull is a misunderstood exercise that's sure to garner different opinions on its merits depending on who you ask. If you ask us, the rack pull lends to... Read more...
cable rear delt fly
How To Do The Cable Rear Delt Fly Correctly
The cable rear delt fly is perhaps the best isolation exercise for your posterior deltoid and back. You need to be doing them. A powerful back with rear delts that... Read more...
bent over row grip
Barbell Bent Over Row Grip: Underhand, Overhand, Wide, & Narrow
The barbell bent-over row is a cornerstone back-building exercise that hits your entire posterior chain. With its hinge-based setup, this lift strengthens your upper back, lats, glutes, hamstrings, and core—all... Read more...
close grip lat pulldown
Close Grip Lat Pulldown: Correct Form, Muscles Worked, Benefits, & 3 Variations
Baby got lats! If you want that impeccable V-shape that so many men wish to attain, you need to develop your lats, aka your wings. There are a lot of great... Read more...