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Best Mid Back Workouts

☰ All Filters 1 ✕ Mid Back Band TRX Functional Free Weights Cable Machine Beginner Intermediate
Jump to: 3 Workouts · 11 Best Exercises

Workout 1

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

Workout 2

5 exercises
Rhomboids, Lats
  1. 6
    Wide-Grip Seated Cable Row
    3 sets · 8–12 reps · Cable
    →
  2. 7
    Bent-Over Single-Arm Barbell Row
    3 sets · 8–12 reps · Free Weights
    →
  3. 8
    Reverse-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →
  4. 9
    Wide-Grip Barbell Bent-Over Row
    3 sets · 8–12 reps · Free Weights
    →
  5. 10
    TRX Straight-Leg Supine Row
    3 sets · 8–12 reps · TRX
    →

Workout 3

1 exercises
Rhomboids
  1. 11
    T-Bar Row
    3 sets · 8–12 reps · Free Weights
    →

11 Best Exercises Mid Back

VIMEO
Reverse-Grip Barbell Bent-Over Row
Intermediate · Free Weights
VIMEO
Wide-Grip Barbell Bent-Over Row
Intermediate · Free Weights
VIMEO
Single Arm Row - TRX
Intermediate · TRX
VIMEO
TRX Straight-Leg Supine Row
Intermediate · TRX
VIMEO
TRX Close-Grip Row
Intermediate · TRX
VIMEO
T-Bar Row
Intermediate · Free Weights
VIMEO
Bent Over Row With Dumbbells
Intermediate · Free Weights
VIMEO
Bent-Over Single-Arm Barbell Row
Intermediate · Free Weights
VIMEO
Wide-Grip Seated Cable Row
Intermediate · Cable
VIMEO
TRX Underhand Inverted Row
Intermediate · TRX
VIMEO
Shotgun Row
Intermediate · Free Weights