Hominin · muscle group
middle back
The middle back (rhomboids and the middle trapezius) pulls the shoulder blades together and keeps posture upright in rows.
35 exercises in the reference train it as their main target.
barbell
- Bent Over Barbell Row · beginner, compound
- T-Bar Row with Handle · beginner, compound
- Bent Over One-Arm Long Bar Row · beginner, compound
- One-Arm Long Bar Row · beginner, compound
- Straight Bar Bench Mid Rows · beginner, compound
- Bent Over Two-Arm Long Bar Row · intermediate, compound
- Reverse Grip Bent-Over Rows · intermediate, compound
- Incline Bench Pull · beginner, isolation
- Lying Cambered Barbell Row · beginner, isolation
dumbbell
- One-Arm Dumbbell Row · beginner, compound
- Bent Over Two-Dumbbell Row · beginner, compound
- Bent Over Two-Dumbbell Row With Palms In · beginner, compound
- Dumbbell Incline Row · beginner, compound
- Middle Back Shrug · intermediate, isolation
cable
- Seated Cable Rows · beginner, compound
- Face Pull · intermediate, compound
- Seated One-arm Cable Pulley Rows · intermediate, compound
machine
- Leverage High Row · beginner, compound
- Smith Machine Bent Over Row · beginner, compound
- Lying T-Bar Row · intermediate, compound
kettlebells
- One-Arm Kettlebell Row · intermediate, compound
- Two-Arm Kettlebell Row · intermediate, compound
- Alternating Renegade Row · expert, compound
- Alternating Kettlebell Row · intermediate, isolation
Other equipment
- Inverted Row · beginner, compound
- Inverted Row with Straps · beginner, compound
- Sled Row · beginner, compound
- Suspended Row · beginner, compound
- Bodyweight Mid Row · intermediate, compound
- Mixed Grip Chin · expert, compound
- One Arm Chin-Up · expert, compound
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · chest · forearms · glutes · hamstrings · lats · lower back · neck · quadriceps · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).