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3 Bodyweight Exercises for Middle Back

Need to target the mid back, but have not weights?

Not to worry!

The cool thing about Bodyweight Training is that you can target any muscle group. All you need is a bit of imagination.

Two of the below exercises you may already be familiar with. The difference will be that we will position our Body slightly different so that we target more of the mid back region.

Inverted Row

Difficulty: beginner
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  • Grab a low bar with Palms Facing away from you, medium grip. You can find such bars at the playground, or use Parallel Dipping Bars.
  • You can also do these with a barbell, laid across a smith machine or squat rack. Finally, if training at home, you can place a broomstick across two chairs.
  • In regular inverted rows, you would lay under the bar so that it is parallel to your chest.
  • In this variation, scoot a bit up, so that the bar is underneath your chest.
  • With your feet flat on the floor and back straight, raise your body towards the bar until your Lower chest makes contact with the bar.
  • Pause, and Slowly Lower to starting position.
  • You should feel the movement in your lower back. If not, then scoot your body up or down, changing body positions to help you target the relevant muscle.  
  • To make the movement more difficult, balance your body on the feels of your feet.
  • The next step would be to place your feet on an elevated object. This increases your range of motion.

Inverted Row with Straps

Difficulty: intermediate

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  • Attach straps or rope to a sturdy object such a parallel dipping bars, monkey bars, or horizontal bars found in the playground.
  • This exercise is not recommended to be performed at home, unless you have a sturdy object to attach to.
  • Grab the straps with your palms facing down, at medium width.
  • Because we are not dealing with a bar, in this variation you will need to keep you arms beside your lower chest.
  • With your feet flat on the floor and back straight, raise your body until your lower chest is past your hands. This variation allows for a deeper range of motion.
  • Pause, and slowly lower to starting position.
  • Adjust your body and hand position until you feel the movement in your lower back.
  • To make the movement more difficult, balance your body on the feels of your feet.
  • The next step would be to place your feet on an elevated object. This increases your range of motion even further, and also activates your core region for stability.

Bodyweight Mid Row

Difficulty: advanced

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  • Grab a pullup bar with a wide grip, palms facing away from you. Tuck your knees towards your chest and lean back.
  • Push your feet through so that they are on the same side as your head. From this position, pull yourself up towards the bar until your legs touch the bar.
  • Pause, slowly lower and repeat.

Implement these movements into your current training regimen based on your fitness level. I do not recommend performing all of these movements within one workout.

The best back workout would be to have one horizontal pulling movement, and one vertical pulling movement. The exercises mentioned in this article would be considered horizontal pulling.

Chinups and pullups would be vertical pulling.

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This post first appeared on Shah Training | Do Not Simply Exist, Conquer!, please read the originial post: here

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3 Bodyweight Exercises for Middle Back

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