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Best Mid Back Workouts

☰ All Filters 1 ✕ Mid Back Band TRX Functional Free Weights Cable Machine Beginner Intermediate
Jump to: 2 Workouts · 7 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
    Dowel Row with Trunk Rotation
    3 sets · 8–12 reps · Functional
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  3. 3
    Alternating Seated Band Low Row
    3 sets · 8–12 reps · Band
    →
  4. 4
    Seated Wide-Grip Band Row
    3 sets · 8–12 reps · Band
    →
  5. 5
    Seated Cable Row
    3 sets · 8–12 reps · Cable
    →

Workout 2

2 exercises
Lats, Rhomboids
  1. 6
    Seated Cable Row – Underhand Grip
    3 sets · 8–12 reps · Cable
    →
  2. 7
    Machine Chest-Supported Row
    3 sets · 8–12 reps · Machine
    →

7 Best Exercises Mid Back

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Seated Wide-Grip Band Row
Beginner · Band
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Low Row With Band On The Floor
Beginner · Band
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Alternating Seated Band Low Row
Beginner · Band
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Seated Cable Row – Underhand Grip
Beginner · Cable
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Seated Cable Row
Beginner · Cable
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Dowel Row with Trunk Rotation
Beginner · Functional
VIMEO
Machine Chest-Supported Row
Beginner · Machine