Mid-Back Strengthening Exercises

You mid back is made up of your middle trapezius and rhomboid muscles, responsible for drawing your shoulder blades back in a movement called retraction. The muscles of the mid back are important for helping you maintain an upright posture and for providing stability to your shoulder girdle. There are a number of exercises you can perform to strengthen your mid-back muscles.

Prone Reverse Flies

Lie on your front on an exercise bench with a dumbbell in each hand and your arms hanging down from your shoulders. You may need to elevate the bench so that your hands don’t touch the floor. Keeping your elbows slightly bent but rigid, lift your arms out to the sides until they are level with your shoulders, and when viewed from above, form a T shape. Make sure you fully pull your shoulder blades back. Slowly lower your arms back to the starting position and repeat.

Face Pulls

Stand in front of a high-pulley station with a rope handle attached to the karabiner. Take an end in each hand and stand erect with your arms extended and your feet in split stance. Keeping your elbows level with your shoulders and your wrists straight, pull the handles in to either side of your face, hence the name of this exercise. Slowly return to the starting position and repeat.

Wide Grip Body Rows

Adjust the bar on a Smith machine or squat rack so it is around hip height. Lie on the ground beneath the bar. Grasp the bar with a wider than shoulder-width grip. Keeping your arms extended, straighten your legs and lift your hips so your body is in an inverted push-up position.

Keeping your body straight, bend your arms and pull your chest up to the bar. Pause with your chest against the bar for a second before slowly lowering and repeating for the desired number of repetitions. You can make this exercise more challenging by elevating your feet or wearing a weighted vest.

Wide Grip Bent Over Rows

Grasp a barbell with an overhand grip and your hands wider than shoulder width. Bend your knees slightly and lean forward at the hips until your torso is inclined to around 80 degrees. Make sure your lower back doesn’t become rounded and allow your arms to hang down from your shoulders.

Leading with your elbows and keeping your wrists straight, pull the bar back and into your chest. Pause with your bar against your chest for a second before slowly returning to the starting position and repeating. To maximize the effect of this exercise, make sure your body remains fixed and only your arms move.

About this Author

Patrick Dale is an experienced writer who has written for a plethora of international publications. Also a lecturer and trainer of trainers, he is a major contributor for Ultra-FIT magazine and has been involved in fitness for 22 years. Other than a five-year service in the Royal Marines, Dale has always worked in health and fitness and never intends leaving.