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Exercise library

Upper & Mid Back exercises

34 upper & mid back exercises, most popular first. Filter by equipment, then tap any exercise for full instructions.

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Seated Cable Rows animated demonstration
Seated Cable RowsUpper & Mid Back
One-Arm Dumbbell Row animated demonstration
One-Arm Dumbbell RowUpper & Mid Back
Bent Over Barbell Row animated demonstration
Bent Over Barbell RowUpper & Mid Back
Bent Over Two-Dumbbell Row animated demonstration
Bent Over Two-Dumbbell RowUpper & Mid Back
Two-Arm Kettlebell Row animated demonstration
Two-Arm Kettlebell RowUpper & Mid Back
Inverted Row animated demonstration
Inverted RowUpper & Mid Back
Dumbbell Incline Row animated demonstration
Dumbbell Incline RowUpper & Mid Back
One-Arm Long Bar Row animated demonstration
One-Arm Long Bar RowUpper & Mid Back
T-Bar Row with Handle animated demonstration
T-Bar Row with HandleUpper & Mid Back
Inverted Row with Straps animated demonstration
Inverted Row with StrapsUpper & Mid Back
Straight Bar Bench Mid Rows animated demonstration
Straight Bar Bench Mid RowsUpper & Mid Back
Lying T-Bar Row animated demonstration
Lying T-Bar RowUpper & Mid Back
Bent Over One-Arm Long Bar Row animated demonstration
Bent Over One-Arm Long Bar RowUpper & Mid Back
Spinal Stretch animated demonstration
Spinal StretchUpper & Mid Back
Bodyweight Mid Row animated demonstration
Bodyweight Mid RowUpper & Mid Back
Incline Bench Pull animated demonstration
Incline Bench PullUpper & Mid Back
Upper Back Stretch animated demonstration
Upper Back StretchUpper & Mid Back
One-Arm Kettlebell Row animated demonstration
One-Arm Kettlebell RowUpper & Mid Back
Middle Back Stretch animated demonstration
Middle Back StretchUpper & Mid Back
Bent Over Two-Dumbbell Row With Palms In animated demonstration
Bent Over Two-Dumbbell Row With Palms InUpper & Mid Back
Reverse Grip Bent-Over Rows animated demonstration
Reverse Grip Bent-Over RowsUpper & Mid Back
Lying Cambered Barbell Row animated demonstration
Lying Cambered Barbell RowUpper & Mid Back
Rhomboids-SMR animated demonstration
Rhomboids-SMRUpper & Mid Back
Bent Over Two-Arm Long Bar Row animated demonstration
Bent Over Two-Arm Long Bar RowUpper & Mid Back
Seated One-arm Cable Pulley Rows animated demonstration
Seated One-arm Cable Pulley RowsUpper & Mid Back
Alternating Kettlebell Row animated demonstration
Alternating Kettlebell RowUpper & Mid Back
Mixed Grip Chin animated demonstration
Mixed Grip ChinUpper & Mid Back
One Arm Chin-Up animated demonstration
One Arm Chin-UpUpper & Mid Back
Alternating Renegade Row animated demonstration
Alternating Renegade RowUpper & Mid Back
Sled Row animated demonstration
Sled RowUpper & Mid Back
Suspended Row animated demonstration
Suspended RowUpper & Mid Back
Leverage High Row animated demonstration
Leverage High RowUpper & Mid Back
Smith Machine Bent Over Row animated demonstration
Smith Machine Bent Over RowUpper & Mid Back
Middle Back Shrug animated demonstration
Middle Back ShrugUpper & Mid Back

Upper & Mid Back workouts

Dumbbell Back Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Back Workout for Intermediate6 exercises · about 47 min · DumbbellGym Back Workout for Beginners5 exercises · about 31 min · GymDumbbell Upper Body Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Upper Body Workout for Intermediate6 exercises · about 47 min · DumbbellNeck & Upper Back Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight
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