Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.

The back exercises included in this guide target the upper, middle, and lower back muscles while also working other areas like the glutes, core, and shoulders. Remember to start slowly and focus ...

The upper back is an important enough area to train that many gym rats devote two whole days to it each week—this is what “pull day” really means. With strong lats and other upper back ...

From the band shrug to the standing back row, a trainer outlines 10 of the best resistance band exercises for a toned back.

Engaging in specific exercises can help alleviate these issues by increasing range of motion and reducing stiffness. Here are ...

Muscles worked: As you can probably guess, lat pulldowns mainly target the latissimus dorsi, a large muscle located in the middle and lower back. This exercise also targets the trapezius, rotator ...

Bent-over rows target the middle and upper back, including the rhomboids, latissimus dorsi, and traps. This exercise is essential for improving back strength and posture. How to Perform Bent-Over ...

Upper and middle back pain red flags. ... Women, who are particularly vulnerable to this type of spine pain, may want to add upper back stretches and exercises to their workout routines.

Your back does more than carry a heavy load. It also helps keep your core and shoulders stabilized. Here are the best back exercises.

Your middle and upper back, as well as your shoulders, will thank you for performing this exercise regularly. Step 1: Holding a pair of weights in each hand (or books if you don’t have weights ...

The drop row hits the mid to upper back muscles. “I'm a big fan of dynamic loading, and for my upper back, one of my go-to's is a drop row,” Silverman says.

Experts share 10 pull exercises to add to your routine for building back and bicep strength, including how to do them, sets, and reps.