If you're looking for middle back exercises, try 2 arm dumbbell rows.
Two Arm Dumbbell Rows are a great exercise to work the muscles in the middle and upper parts of the back.
In addition, the lower back and core muscles will work to keep your body stabilized during this exercise.
Pictures and instructions are below.
Starting Position: Hinge forward from your hips, and keep your knees slightly bent. Keep your lower back flat and hold dumbbells in your hands.
Form: While keeping your back stationary, exhale and slowly bring your elbows towards the ceiling. Hold for a brief second and then slowly lower to the starting position.
Personal Trainer Tips: Be mindful of the position of your lower back.
Move in a slow and controlled manner so that extra pressure is not placed on your lower back.
If you have difficulty with the position, try the seated row back machine.
Both the seated row and 2 arm dumbbell rows are good exercises for the middle back muscles, so include one of them in your back workout.
Yours in Health,
Dr. Charles PT/PT
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