Middle Back Exercises - Barbell Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

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