Mid Back Exercises + VIDEO

A strong and healthy back is essential for overall physical fitness and well-being. However, many people tend to focus on the upper and lower back muscles, neglecting the mid back region. The mid back, also known as the thoracic spine, plays a crucial role in maintaining proper posture, stability, and alignment of the entire back. Neglecting this area can lead to a range of problems, including poor posture, pain, and injury.

In this blog post, we will explore the importance of mid back exercises, their benefits, and some of the best exercises to incorporate into your fitness routine.

Understanding The Anatomy Of The Mid Back Muscles

The mid back muscles consist of the erector spinae, rhomboids, and trapezius muscles. The erector spinae runs parallel to the spine and helps maintain an upright posture.

The rhomboids are located between the shoulder blades and help retract the scapulae. The trapezius muscles are located at the base of the skull and run down to the middle back, helping to move and stabilize the shoulder blades.

Benefits Of Mid Back Exercises

Incorporating mid back exercises into your fitness routine can provide a range of benefits, including:

  • Improved Posture and Alignment: A strong mid back helps maintain proper spinal alignment, reducing the likelihood of poor posture and associated problems such as back pain and fatigue.
  • Reduced Risk of Injury or Strain in the Upper and Lower Back: Strengthening the mid back muscles can improve overall back stability, reducing the risk of injury or strain in the upper and lower back regions.
  • Increased Strength and Stability in the Back Muscles: Incorporating mid back exercises into your workout routine can help strengthen the muscles in this area, leading to greater overall back strength and stability.
  • Enhanced Overall Physical Performance: A strong mid back can improve overall physical performance, whether you are an athlete or simply looking to improve your fitness level.

Mid Back Exercises

Top Mid Back Exercises

There are many mid back exercises to choose from, but some of the most effective include:

Reverse Flyes: 

This exercise targets the rhomboid muscles in the mid back. To perform a reverse fly, stand with your feet shoulder-width apart and hold a pair of dumbbells. Lean forward slightly, with your arms extended towards the floor. Lift your arms out to the sides, keeping them straight, until they reach shoulder level. Lower your arms back down to the starting position.

Bent-Over Rows: 

This exercise targets the latissimus dorsi muscles in the mid back. To perform a bent-over row, stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Lean forward, keeping your back straight, until your torso is parallel to the floor. Pull the barbell up towards your chest, keeping your elbows close to your body. Lower the barbell back down to the starting position.

Lat Pulldowns: 

To perform a lat pulldown, sit at a lat pulldown machine and grasp the bar with an overhand grip. Pull the bar down towards your chest, keeping your elbows close to your body. Slowly release the bar back up to the starting position.

Seated Cable Rows: 

This exercise targets the rhomboid and trapezius muscles in the mid back. To perform a seated cable row, sit at a cable machine and grasp the handle with an overhand grip. Sit up straight and pull the handle towards your chest, keeping your elbows close to your body. Slowly release the handle back to the starting position.


This exercise targets the erector spinal muscles in the mid and lower back. To perform a superman, lie face down on a mat with your arms extended above your head and your legs straight. Lift your arms and legs off the ground simultaneously, holding the position for a few seconds before lowering back down to the mat.

Bridge With Leg Lift: 

To perform a bridge with a leg lift, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top of the movement. Keeping your hips lifted, extend one leg out straight, holding the position for a few seconds before lowering back down to the starting position. Repeat on the other leg.

Renegade Rows

Renegade rows are a compound exercise that targets multiple muscle groups, including the mid back muscles, core, and biceps. Start in a push-up position with your hands on two dumbbells. Row one dumbbell up towards your chest, keeping your elbow close to your body. Lower the dumbbell back down and repeat on the other side.

Advanced Variations And Progressions For Increasing Difficulty

  • Single Arm Rows: Perform bent over rows, seated rows, or lat pulldowns with one arm at a time to increase the challenge and target each side of the back independently.
  • Eccentric Training: Focus on lowering the weight slowly and with control during the eccentric phase to increase muscle tension and stimulate growth.
  • Plyometric Training: Incorporate explosive movements such as jump squats, box jumps, or medicine ball slams to improve power and explosiveness.

Sample Mid Back Workout Routine

Here’s a sample mid back workout plan that incorporates the exercises mentioned above:

Warm up: 5-10 minutes of cardio, such as jogging or jumping jacks, to get your blood flowing and prepare your muscles for exercise.

  • Reverse Flyes: 3 sets of 10-12 reps
  • Bent-Over Rows: 3 sets of 10-12 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • Seated Cable Rows: 3 sets of 10-12 reps
  • Supermans: 3 sets of 10-12 reps
  • Bridge with Leg Lift: 3 sets of 10-12 reps on each leg
  • Cool down: 5-10 minutes of stretching to help prevent muscle soreness and improve flexibility.

Of course, this is just one example of a mid back workout routine, and you can adjust it based on your fitness level and personal goals. If you’re new to strength training, start with lighter weights and fewer reps, and gradually increase as you become more comfortable with the exercises.

Tips For Proper Form And Technique During Exercises

Proper form and technique are essential for maximizing the benefits of mid-back exercises and preventing injury. Here are some tips to keep in mind while performing the exercises:

  • Keep your back straight: Whether you are standing or seated, ensure that your back is straight throughout the exercise. Avoid slouching or hunching over.
  • Engage your core: Engaging your core muscles can help you maintain proper form and prevent excess strain on your lower back.
  • Move slowly and deliberately: Avoid jerky or sudden movements, and focus on moving through the full range of motion.
  • Breathe: Remember to breathe steadily and rhythmically throughout the exercise. Exhale during the exertion phase and inhale during the release phase.
  • Use a mirror: A mirror can be a helpful tool to ensure that you are performing the exercise with the correct form.

Mid Back Exercises

Additional Tips For A Healthy Back

In addition to mid back exercises, there are other steps you can take to support overall back health. Here are a few tips:

Stretching And Foam Rolling

Stretching and foam rolling can help reduce muscle soreness and improve flexibility, which can in turn improve posture and reduce the risk of injury. Consider incorporating a stretching routine into your fitness routine, and use a foam roller to massage tight muscles.

Maintaining Good Posture

Poor posture can lead to back pain and other health issues. Make a conscious effort to sit and stand up straight throughout the day, and avoid slouching or hunching over.

Other Lifestyle Changes

Other lifestyle changes, such as getting enough sleep, eating a healthy diet, and reducing stress, can also support overall back health. Aim for at least 7-8 hours of sleep per night, eat a diet rich in fruits and vegetables, lean protein, and healthy fats, and find ways to manage stress, such as through meditation or exercise.

Wrapping Up

Mid back exercises are an important component of overall back health, helping to improve posture, reduce the risk of injury, and increase strength and stability in the back muscles. By incorporating exercises like reverse flyes, bent-over rows, and lat pulldowns into your fitness routine, you can support a healthy back and improve your overall physical performance. Remember to focus on proper form, start with lighter weights if you’re new to strength training, and make adjustments based on your fitness level and personal goals.

4.5/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to ballercircuit.com, where he shares his insights and analysis on the latest developments in the world of sports.

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