How do you build muscle in the middle of your back?

Exercises such as lat pulldowns, straight-arm pulldowns, and pull ups are back exercises, but they focus more on the lats than the mid back. To build a better mid-back, you’ll need to choose the right exercises, use the correct arm angles and proper grips to emphasize the mid back musculature.

What exercises work the middle back?

Pull-ups are similar to lat pulldowns. Rather than pulling the weight down, you’re pulling your body weight up. Pull-ups also target the lats and the rhomboids. If you’re not able to do regular pull-ups yet, use a pull-up assist machine or an exercise band or do negatives until you develop your mid-back strength.

Which cable row is best?

The X-Row is another great exercise to target your back and build great posture. By pulling from such a unique angle, you’ll hammer the muscles at your mid-back and at your rotator cuff to avoid shoulder injuries.

Is cable row good for back?

The seated cable row is a pulling exercise that works the back muscles in general, particularly the latissimus dorsi, a.k.a. “lats.” It also works the forearm muscles and the upper arm muscles, as the biceps and triceps are dynamic stabilizers for this exercise.

What muscles do face pulls work?

The rear deltoids are the primary muscles targeted in the face pull exercise. Additionally, the rhomboids, which allow you to pinch the shoulder blades together, and the middle trapezius (upper back) also play a role in executing this move.

Should I lean forward on cable row?

It’s hard to maintain a completely upright position during the row, but try to lean no more than 10 degrees from the vertical to limit hip flexors and lower-back involvement.

Do face pulls build mass?

With practice, face pulls can build muscle in your upper body. Use the face pull as a warm-up for more challenging strength-training exercises like the deadlift, pull-up, dumbbell lateral raise, push-up, shoulder press, barbell bench press, and upright row.