Exercises For The Mid-back

Strengthening your back can help you prevent back pain and a weak core, and it also can improve your posture. Because many people work in front of computers and drive often, muscles and connective tissues in the front of the body get shortened and tight, the ones in the back are lengthened, weak and tight. It's good to strengthen and stretch your back with other muscle groups, since they all are part of the movement chain.

Standing Cable Row

This exercise strengthens your pulling muscles and core stability by using a standing cable column or resistance tubing. When you do any rowing or pulling exercise, standing exercises are better than sitting because you engage your hips and core to do the work with your back muscles. Adjust the cable-column handles to about shoulder height. Stand with your feet hip-width apart, and grab the handles. Brace your spine, and pull the handles toward your armpits. Hold for a second, then slowly return to start position. You can vary the exercise by standing with one leg in front of the other, alternating arms or taking a step back as you pull and return to the start position.

Bent-Over Row

This exercise requires you to have a strong core and hips, a neutral spine and balance. You can use a barbell or a pair of dumbbells or kettlebells. Do not flex your spine or hunch your shoulders, and keep your chin tucked. Use a weight that is comfortable for maintaining your form but heavy enough to strengthen your body. Stand with your feet hip-width apart, and bend at your hips for 30 to 45 degrees. Keep your knees slightly bent, and hang your arms down below your ribs. Exhale and pull the weight toward your chest. Hold the position for a second, then lower the weight. You also can do this exercise with one arm or by alternating arms.

Low-Bar Pull-ups

This exercise is ideal for beginners and uses a sturdy, low bar, which can be used with a Smith machine or a horizontal bar hooked onto a dual standing cable column. Place the bar 2 or 3 feet off the ground. Grab the bar and crawl underneath it while facing up. Place your legs and hips in a bridge position, and hang your chest beneath the bar. Exhale and pull up until your chest touches the bar. Keep your butt up at all times. Lower your body and repeat.