Exercises

Middle back Exercises

INCLINE BENCH PULL

Incline Bench Pull

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.

Let the arms hang to your sides fully extended as they point to the floor.

Turn the wrists ...

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REVERSE GRIP BENT-OVER ROWS

Reverse Grip Bent-Over Rows

Stand erect while holding a barbell with a supinated grip (palms facing up).

Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

The ...

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ONE-ARM DUMBBELL ROW

One-Arm Dumbbell Row

Choose a flat bench and place a dumbbell on each side of it.

Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your ...

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BENT OVER TWO-ARM LONG BAR ROW

Bent Over Two-Arm Long Bar Row

Execution of the exercise BENT OVER TWO-ARM LONG BAR ROW:

Put weight on one of the ends of an Olympic barbell.

Bend forward until your torso is as close to parallel with the floor as you can and keep your ...

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BENT OVER TWO-DUMBBELL ROW

Bent Over Two-Dumbbell Row

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.

The ...

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SMITH MACHINE BENT OVER ROW

Smith Machine Bent Over Row

Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to ...

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BENT OVER BARBELL ROW

Bent Over Barbell Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

The barbell should hang directly in ...

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