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Best Mid Back Workouts

☰ All Filters 2 ✕ Mid Back Band TRX Functional Free Weights Cable Machine Beginner Intermediate
Jump to: 2 Workouts · 6 Best Exercises

Workout 1

5 exercises
Lats, Rhomboids
  1. 1
    Bent Over Row With Dumbbells
    3 sets · 8–12 reps · Free Weights
    →
  2. 2
    Shotgun Row
    3 sets · 8–12 reps · Free Weights
    →
  3. 3
    Bent-Over Single-Arm Barbell Row
    3 sets · 8–12 reps · Free Weights
    →
  4. 4
    Reverse-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →
  5. 5
    Wide-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →

Workout 2

1 exercises
Rhomboids
  1. 6
    T-Bar Row
    3 sets · 8–12 reps · Free Weights
    →

6 Best Exercises Mid Back

VIMEO
Shotgun Row
Intermediate · Free Weights
VIMEO
Wide-Grip Barbell Bent-Over Row
Intermediate · Free Weights
VIMEO
Bent Over Row With Dumbbells
Intermediate · Free Weights
VIMEO
Reverse-Grip Barbell Bent-Over Row
Intermediate · Free Weights
VIMEO
T-Bar Row
Intermediate · Free Weights
VIMEO
Bent-Over Single-Arm Barbell Row
Intermediate · Free Weights