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Best Mid Back Workouts

☰ All Filters ✕ Mid Back Band TRX Functional Free Weights Cable Machine Beginner Intermediate
Jump to: 3 Workouts · 15 Best Exercises

Workout 1

5 exercises
Lats, Rhomboids
  1. 1
    Low Row With Band On The Floor
    3 sets · 8–12 reps · Band
    →
  2. 2
    Single Arm Row - TRX
    3 sets · 8–12 reps · TRX
    →
  3. 3
    Dowel Row with Trunk Rotation
    3 sets · 8–12 reps · Functional
    →
  4. 4
    TRX Underhand Inverted Row
    3 sets · 8–12 reps · TRX
    →
  5. 5
    Bent Over Row With Dumbbells
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

5 exercises
Lats, Rhomboids
  1. 6
    Shotgun Row
    3 sets · 8–12 reps · Free Weights
    →
  2. 7
    TRX Close-Grip Row
    3 sets · 8–12 reps · TRX
    →
  3. 8
    Alternating Seated Band Low Row
    3 sets · 8–12 reps · Band
    →
  4. 9
    Seated Wide-Grip Band Row
    3 sets · 8–12 reps · Band
    →
  5. 10
    Seated Cable Row
    3 sets · 8–12 reps · Cable
    →

Workout 3

5 exercises
Rhomboids, Lats
  1. 11
    Wide-Grip Seated Cable Row
    3 sets · 8–12 reps · Cable
    →
  2. 12
    Seated Cable Row – Underhand Grip
    3 sets · 8–12 reps · Cable
    →
  3. 13
    Bent-Over Single-Arm Barbell Row
    3 sets · 8–12 reps · Free Weights
    →
  4. 14
    Reverse-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →
  5. 15
    Wide-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →

15 Best Exercises Mid Back

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T-Bar Row
Intermediate · Free Weights
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Single Arm Row - TRX
Intermediate · TRX
VIMEO
Seated Cable Row
Beginner · Cable
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Reverse-Grip Barbell Bent-Over Row
Intermediate · Free Weights
VIMEO
Wide-Grip Seated Cable Row
Intermediate · Cable
VIMEO
Low Row With Band On The Floor
Beginner · Band
VIMEO
Wide-Grip Barbell Bent-Over Row
Intermediate · Free Weights
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TRX Underhand Inverted Row
Intermediate · TRX
VIMEO
Seated Wide-Grip Band Row
Beginner · Band
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Seated Cable Row – Underhand Grip
Beginner · Cable
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TRX Straight-Leg Supine Row
Intermediate · TRX
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Alternating Seated Band Low Row
Beginner · Band
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Shotgun Row
Intermediate · Free Weights
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Bent-Over Single-Arm Barbell Row
Intermediate · Free Weights
VIMEO
Dowel Row with Trunk Rotation
Beginner · Functional