Back Exercises-Outer And Middle Back

Click on any of the links below to see the full description of the exercises with Graphical Instructions.Along with stretching movements.

Outer Back ( Latissimus Dorsi / Teres Major )

• Assisted
  • Chin-up
  • Close Grip Chin-up
  • Pull-up
  • Rear Pull-up
  • Underhand Chin-up
• Barbell
  • Pullover
    • Bent Arm
• Cable
  • Close Grip Pulldown
  • Front Pulldown
  • Pullover
  • Rear Pulldown
  • Straight Arm Pulldown
    • Seated
  • Underhand Pulldown
• Lever
  • Close Grip Pulldown
  • Front Pulldown
  • Iron Cross
  • Pullover
  • Underhand Pulldown
• Weighted
  • Chin-up
  • Close Grip Chin-up
  • Pull-up
  • Rear Pull-up
  • Underhand Chin-up

Middle Back ( Rhomboids )

See Exercises

• General Back
• Outer Back (Above)
  
• Rear Delts (Posterior Deltoids)

Stretching for Outer Back

• Bent-over
• Bent-over (Chair or Bench)
• Lever
• Overhead
• Seated Side Reach
• Standing Side Reach
• Wall

Stretching for Middle Back

• Fixed Bar
• Hugging