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Middle back exercises should predominantly focus on working the latissimus dorsi muscles (also known as lats). The latissimus dorsi muscles, are located on each side of the back and extend from underneath the armpit to the middle part of the back. The middle back is not one of the more "glorious" muscles of the body, but is an important factor to be considered for core strengthening and for anyone seeking full body muscle development. There are two middle back exercises that will effectively build and sculpt the entire range of the lats. To properly perform seated rows, attach the lat pull down bar or seated row handles to a low pulley. Pull back on the bar with your elbows until the bar touches your mid-section while simultaneously squeezing your shoulder blades together.

Make sure that while performing this exercise, your back remains perpendicular to the floor. You will perform lat pull downs by sitting on a pulley machine with an overhead lat pull down bar. Make sure to keep your back as straight as possible when performing this exercise as leaning back will shift the emphasis of the exercise away from your lats.
Performing these middle back exercises will sufficiently build all areas of the lats and ensure that your middle back becomes fully developed and that your core is strengthened. Adding significant amounts of muscle mass is not possible through strength training alone. You can also increase your muscle gains by implementing muscle confusion techniques that will more fully exhaust your muscles and ensure that all muscles are worked from every necessary angle.

Do not use exercise or techniques contained on this website without the advice of a medical professional. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.

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