How to train your middle back

The upper back that holds your posture and your bench together

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Anatomy

The upper back (displayed in the app as the rhomboids and mid-trapezius region) consists of the rhomboids major and minor (which retract the scapulae, pulling them toward the spine) and the middle and lower trapezius fibers (which stabilize and depress the shoulder blades). These muscles are responsible for keeping your shoulders back, maintaining an upright posture, and providing a stable platform for any pressing movement. Hours at a desk or phone progressively weaken them, contributing to rounded shoulders and neck pain.

How to train it

Horizontal rowing is the primary stimulus: barbell rows, dumbbell rows, seated cable rows, T-bar rows. For scapular retraction specifically, keeping the elbows higher and the torso more upright shifts emphasis from the lats toward the rhomboids and mid-traps. Sets of 8–15 reps across two to four sessions per week, with a deliberate pause and squeeze at the peak contraction, produces the best results. The most common mistake: pulling with the arms while letting the shoulder blades stay forward. The rep should begin with a retraction of the scapulae, not a bicep curl.

Coaching cues

• Pinch your shoulder blades together before each pull
• Pause at the peak and hold the squeeze for a beat
• Row the elbows back and up, not just straight back
• Keep the chest up. Do not round into the rep

Staple middle back exercises

All middle back exercises (34)

• Alternating Kettlebell Row
• Alternating Renegade Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Bodyweight Mid Row
• Dumbbell Incline Row
• Incline Bench Pull
• Inverted Row
• Inverted Row with Straps
• Leverage High Row
• Lying Cambered Barbell Row
• Lying T-Bar Row
• Middle Back Shrug
• Middle Back Stretch
• Mixed Grip Chin
• One Arm Chin-Up
• One-Arm Dumbbell Row
• One-Arm Kettlebell Row
• One-Arm Long Bar Row
• Reverse Grip Bent-Over Rows
• Rhomboids-SMR
• Seated Cable Rows
• Seated One-arm Cable Pulley Rows
• Sled Row
• Smith Machine Bent Over Row
• Spinal Stretch
• Straight Bar Bench Mid Rows
• Suspended Row
• T-Bar Row with Handle
• Two-Arm Kettlebell Row
• Upper Back Stretch

Train it with MyoAmigo

MyoAmigo's MyoMap heatmap shows your middle back volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.

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