34 Mid Back Exercises (All Equipment)

By equipment

Pick the row that matches what you actually have access to.

Equipment	Exercises
Barbell	9	Browse all Barbell →
Other Equipment	6	Browse all Other Equipment →
Dumbbell	5	Browse all Dumbbell →
Kettlebell	4	Browse all Kettlebell →
Bodyweight	4	Browse all Bodyweight →
Machine	3	Browse all Machine →

Ready-made mid back routines

Barbell back workout 18 exercises · full routine Cable Machine back workout 16 exercises · full routine

Best mid back exercises with no equipment

Nothing required but floor space.

Inverted Row beginner Middle Back Stretch beginner Spinal Stretch beginner Upper Back Stretch beginner

Beginner mid back exercises

Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell Incline Bench Pull Barbell Inverted Row with Straps Other Equipment Leverage High Row Machine Lying Cambered Barbell Row Barbell One-Arm Dumbbell Row Dumbbell One-Arm Long Bar Row Barbell Seated Cable Rows Cable Machine

Common questions

What is the best mid back exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 34 mid back exercises catalogued here, 26 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Alternating Renegade Row is a common first choice.

How many mid back exercises can you do without equipment?

4 of the 34 mid back exercises here need no equipment at all, and 14 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with mid back training?

21 of these 34 exercises are rated beginner. Bent Over Barbell Row is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 34 mid back exercises

Alternating Kettlebell Row Kettlebell · intermediate Alternating Renegade Row Kettlebell · expert Bent Over Barbell Row Barbell · beginner Bent Over One-Arm Long Bar Row Barbell · beginner Bent Over Two-Arm Long Bar Row Barbell · intermediate Bent Over Two-Dumbbell Row Dumbbell · beginner Bent Over Two-Dumbbell Row With Palms In Dumbbell · beginner Bodyweight Mid Row Other Equipment · intermediate Dumbbell Incline Row Dumbbell · beginner Incline Bench Pull Barbell · beginner Inverted Row Bodyweight · beginner Inverted Row with Straps Other Equipment · beginner Leverage High Row Machine · beginner Lying Cambered Barbell Row Barbell · beginner Lying T-Bar Row Machine · intermediate Middle Back Shrug Dumbbell · intermediate Middle Back Stretch Bodyweight · beginner Mixed Grip Chin Other Equipment · expert One-Arm Dumbbell Row Dumbbell · beginner One-Arm Kettlebell Row Kettlebell · intermediate One-Arm Long Bar Row Barbell · beginner One Arm Chin-Up Other Equipment · expert Reverse Grip Bent-Over Rows Barbell · intermediate Rhomboids-SMR Foam Roller · intermediate Seated Cable Rows Cable Machine · beginner Seated One-arm Cable Pulley Rows Cable Machine · intermediate Sled Row Other Equipment · beginner Smith Machine Bent Over Row Machine · beginner Spinal Stretch Bodyweight · beginner Straight Bar Bench Mid Rows Barbell · beginner Suspended Row Other Equipment · beginner T-Bar Row with Handle Barbell · beginner Two-Arm Kettlebell Row Kettlebell · intermediate Upper Back Stretch Bodyweight · beginner

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Mid Back exercises