Middle Back Exercises - Two Arm Barbell Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent (a bit more bent than they are for the one-arm rows) and your feet just beyond shoulder width apart. Start with your arm 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 for the desired reps. 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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