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There are exercises and routinesthat have been specially designed and created for individual needs and musclegroups. It is a fact that the majority of people neglect to work on theirmiddle back muscles. However, these muscles in this particular area arenecessary to build to help a person with their flexibility and their strength.By developing this muscle group you will also have the added benefit ofreducing your chance of injury to that area. Unfortunately but truly, manypeople complain about suffering with pain in their middle back. Below are a fewexercises to help develop and tone the middle back.

Bent Over Two-DumbbellRow for the Middle Back

This exercise is known for beingone of the very best exercises for the middle back region. You will need to usetwo dumb bells and hold one in each of your hands in a position that your palmsare facing each other. At this point you can bend your knees and allow yourtorso to go forward and now allow yourself to bend from the waist. It isimportant to keep your back straight and keep your head facing up. The dumbbells should hang down, now you should pull the dumb bells up to your sideswhilst breathing out and hold them there. After a couple of seconds you canslowly lower the dumb bells back down. Be aware, if you are already sufferingwith a pain in the back region this is not the exercise for you.

Seated Cable Rows for theMiddle Back

This exercise is for the lowermiddle back area. You will need to use a low pulley row machine that also has aV-bar attached. Sit down on the piece of equipment with your feet on thefootrest and allow your knees to be a little bit bent. Grasp the pulley bar andwith a straight back, pull the handles in the direction of your waist afterwhich you can slowly release back into the starting position.

Middle Back Shrug for theMiddle Back

This type of exercise is designedfor the upper middle back. You need an inclined bench and a couple ofdumbbells. Lay down, facing down on the bench and pick up the dumb bells whichshould be lying on either side of the floor. Having your palms facing oneanother, exhale and bring the dumb bells up, contracting your shoulder musclestogether.

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