Best Middle Back Exercises
34 exercises target the middle back as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Middle Back Exercises
Bent Over Barbell Row
Bent Over One-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row
Incline Bench Pull
Lying Cambered Barbell Row
One-Arm Long Bar Row
Reverse Grip Bent-Over Rows
Straight Bar Bench Mid Rows
T-Bar Row with Handle
Dumbbell Middle Back Exercises
Cable & Machine Middle Back Exercises
Other Equipment Middle Back Exercises
Alternating Kettlebell Row
Alternating Renegade Row
Bodyweight Mid Row
Inverted Row with Straps
Mixed Grip Chin
One-Arm Kettlebell Row
One Arm Chin-Up
Rhomboids-SMR
Sled Row
Sample Middle Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| Alternating Renegade Row | 4 | 6-8 |
| Bent Over Barbell Row | 4 | 6-8 |
| Alternating Kettlebell Row | 3 | 10-12 |
| Incline Bench Pull | 3 | 10-12 |
| Lying Cambered Barbell Row | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Middle Back
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the middle back without systemic fatigue.
Often Trained With
Pair middle back training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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