Middle back exercises for mass building

middle back exercises

According to conversations & researches about bodybuilding, one of the most ignored muscle groups are the middle back muscles. Many people who are looking for strengthening different body parts usually reject performing the workouts that target the middle back since they underestimate their efficiency and results. I have to tell you that they are making a very huge mistake. If you want to have a completely fit body, it is necessary to spend time addressing your middle back muscles. They are important as they help strengthen and support the abdominal muscles at the front of your body. Therefore, you will leave other muscles weaker by not targeting your back muscles. We are going to help you prevent that by introducing to you several workouts for your middle back muscles in this “Middle back exercises for mass” article.

Middle Back Exercises For Mass Building At Home Or Gym

1. Bent Over One Arm Long Bar Row

bent over one arm long bar row download

By performing this middle back exercise, besides being able to gain muscles in your middle back, you will also have a chance to work your lats, biceps, traps as well as your lower back muscles. This exercise requires a barbell.

How to perform this exercise:

– Find an Olympic barbell that you are going to use and put a weight on one of its ends. Remember to either put the other end of the Olympic barbell under a heavy object on the floor or in the corner of two walls, making sure that the barbell will not slide backward.

– Bend your hips and knees forward so that the torso is almost as close to parallel with the ground as possible. Make sure that your knees are bent.

– Use one arm to grab the barbell, placing your grip behind the weight as well as on the side where you placed the weight. Place the other hand upon your knee. This is your starting position.

– Pull your elbow in order to maximize the back stimulation and start to pull the barbell straight up. Keep doing so until you can feel the plates touching the lower chest. Remember to engage your back muscles while bringing the weight up. Hold this contracted position for a moment at the top of this movement. Always remember to breathe out while lifting the weight up.

bent over one arm long bar row download

A little tip for you: Try not to let your torso swing, your arm is the only thing that should be allowed to move.

– Start to bring the barbell down to get back to the starting position, providing a good stretch on your lats.

A little tip for you: Try to prevent the plates from touching the ground. In order to make sure you have the best range of movement, I suggest using small plates as opposed to larger ones.

– Keep following these steps until you finish all the recommended reps.

Variations: You can totally perform this workout with a low pulley.

2. Bent Over Two Arm Long Bar Row

bent over two arm long bar row download

Among middle back exercises for mass building, this exercise will also help you bring the concentration on your biceps and lats muscles with the help of only a barbell.

How to perform this exercise:

– Find an Olympic barbell that you are going to use and put a weight on one of its ends. Remember to either put the other end of the Olympic barbell under a heavy object on the floor or in the corner of two walls, making sure that the barbell will not slide backward.

– Bend your hips and knees forward so that the torso is almost as close to parallel with the ground as possible. Make sure that your knees are bent.

– Use both of your arms to grab the bar, placing them behind the plates on the side where you placed the weight. Put the remaining hand upon your knee. This is your starting position.

– Pull your elbow in order to maximize the back stimulation and start to pull the barbell straight up. Keep doing so until you can feel the plates touching the lower chest. Remember to engage your back muscles while bringing the weight up. Hold this contracted position for a moment at the top of this movement. Always remember to breathe out while lifting the weight up.

bent over two arm long bar row download

A little tip for you: you can either use a stirrup or a cable attachment with double handles by attaching it under the bar’s end.

– Start to bring the barbell down to get back to the starting position, providing a good stretch on your lats.

A little tip for you: Try to prevent the plates from touching the ground. In order to make sure you have the best range of movement, I suggest using small plates as opposed to larger ones.

– Keep following these steps until you finish all the recommended reps.

Variations: You can totally perform this workout with a T bar row machine or a low pulley.

3. Bent Over Two Dumbbell Row With Palms In

bent over two dumbbell row with palms in download

This middle back exercise is also known as neutral grip dumbbell row or bent over row. Besides middle back muscles, it also focuses on your lats and biceps muscles. All you need are two dumbbells and you are good to go.

How to perform this exercise:

– Hold a dumbbell in each of your hands with the palms facing each other. Keep your knees slightly bent and bring your upper body forward by keeping your waist bent while maintaining a straight line in your back, making it nearly parallel to the ground.

A little tip for you: Remember to always bring your head up. You should hold the dumbbells directly in front of your knees and keep both of your arms perpendicular to the ground and the torso. This will be your starting position.

– While you are trying to keep the torso still, start to bring the weights up to the sides as you exhale, engage the shoulder blades together. At the top of the movement, contract your back muscles then hold this contracted position for a moment.

– Start to slowly bring the dumbbells down to get back to the starting position while breathing in.

– Keep following these steps until you finish all the recommended reps.

bent over two dumbbell row with palms in download

Caution:

– If you are suffering from any back pains, I recommend staying away from this exercise. You should opt for a low pulley row instead of this workout.

– Try to keep a perfect form. Remember to always keep your back straight in order to prevent some unexpected injuries.

– You should be careful as well with the weight you are using. In case you are still confused, it is necessary to use less weight.

Variations: This exercise can also be performed with a low pulley along with a barbell or a V bar.

4. Bodyweight Mid Row

bodyweight mid row

Like other previous middle back exercises, this workout also targets your lats and biceps muscles. However, if you are a beginner, I suggest staying away from this exercise.

How to perform this exercise:

– Get started by grabbing a pull up apparatus with a medium to wide grip. Remember to keep the palms of your hands facing away from your body then hang yourself up. From this position, start to pull your knees towards your chest and lean back then get both of your legs over the side of the pull up apparatus. This is your starting position.

– Begin with your arms straight, keep your elbows flexed and your shoulder blades retracted in order to pull the body up until you can touch the pull up apparatus with your legs.

– Briefly pause then get back to the starting position.

– Keep following these steps until you finish all the recommended reps.

5. Dumbbell Incline Row

dumbbell incline row

This is a strength training type of exercise. It will work your middle back as well as your forearms, biceps, shoulders and lats muscles.

How to perform this exercise:

– Lie on your stomach on an incline bench.

– Hold a dumbbell in each of your hands, using a neutral grip. Get started by keeping your arms straight. This is your starting position.

– Keep your shoulder blades retracted and your elbows flexed in order to row the weights to your sides.

– Briefly pause when you are at the top of the movement then slowly get back to the starting position.

– Keep following these steps until you finish all the recommended reps.

dumbbell incline row

Finally, you have just reached the end of this “Middle back exercises for mass” article. I hope what I have provided can satisfy your needs so that you can achieve a muscular middle back in order to get in shape & get dreamed body.

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