The middle back consists of several muscles, including the latissimus dorsi, teres major and rhomboids. An effective way to build and strengthen the various middle back muscles is by training with free weights such as dumbbells. One of the many advantages of using free weights as opposed to machines is increased range of motion and increased use of stabilizer muscles. However, trainees should not limit themselves to using only one type of training equipment in order to obtain all the benefits and make maximum progress.
Bent-Over Dumbell Row
Step 1
Grab a dumbbell with each hand using an overhand grip and stand with your feet shoulder-width apart. Lean forward at the waist with your back straight and position the dumbbells under your torso with your arms extended. Turn your hands so your palms are facing toward each other.
Step 2
Raise the dumbbells up toward the sides of your torso by bending your arms and contracting your back muscles.
Step 3
Lower the dumbbell down to the beginning by extending your arms.
Bent-Over One-Arm Dumbbell Row
Step 1
Hold a dumbbell in your right hand using an overhand grip and stand on the left side of the weight bench. Place your left hand and left knee on the bench. Lean forward at the waist and keep your back straight. Hold the dumbbell by the right side of the bench with your right arm extended.
Step 2
Lift the dumbbell up toward the right side of your torso by bending your right arm.
Step 3
Return the dumbbell down to the starting position by extending your right arm. After you complete the target number of repetitions with the right arm, repeat the movement with the left arm by holding the dumbbell with the left hand, standing on the right side of the bench, placing your right hand and right knee on the bench and lifting the dumbbell up toward the left side of your torso.
Lying Incline Dumbbell Row
Step 1
Set the weight bench to the incline position and grab a dumbbell in each hand with an overhand grip. Lie the front of your torso on the bench and put your feet behind you on the ground. Position the dumbbells in front of your torso under the bench. Turn your hands so your palms are facing one another.
Step 2
Bring the dumbbells up toward the sides of your torso by bending your arms.
Step 3
Bring the dumbbells down to the initial point by extending your arms.
Tips and Warnings
- Beginners should use lighter weights initially until they are comfortable with the exercises.
- Perform a few warm-up sets prior to your back workout to minimize any injury risks.
Things You'll Need
- Adjustable weight bench
- Two dumbbells
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