Middle back exercises
34 exercises that work the middle back as the primary muscle.
Equipment split: 9 barbell · 6 other · 5 dumbbell · 14 other.
Alternating Kettlebell Row
kettlebells · intermediate
Alternating Renegade Row
kettlebells · 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 · intermediate
Dumbbell Incline Row
dumbbell · beginner
Incline Bench Pull
barbell · beginner
Inverted Row
bodyweight · beginner
Inverted Row with Straps
other · 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 · expert
One-Arm Dumbbell Row
dumbbell · beginner
One-Arm Kettlebell Row
kettlebells · intermediate
One-Arm Long Bar Row
barbell · beginner
One Arm Chin-Up
other · expert
Reverse Grip Bent-Over Rows
barbell · intermediate
Rhomboids-SMR
foam roll · intermediate
Seated Cable Rows
cable · beginner
Seated One-arm Cable Pulley Rows
cable · intermediate
Sled Row
other · beginner
Smith Machine Bent Over Row
machine · beginner
Spinal Stretch
bodyweight · beginner
Straight Bar Bench Mid Rows
barbell · beginner
Suspended Row
other · beginner
T-Bar Row with Handle
barbell · beginner
Two-Arm Kettlebell Row
kettlebells · intermediate
Upper Back Stretch
bodyweight · beginner
SOURCE·free-exercise-db — open exercise library (Unlicense)·REVIEWED JUL 2026