Exercises for the mid back with photos and instructions.
Exercises for the mid back train the muscles between your shoulder blades, so you can actively control your shoulder blades again. A strong mid back is important for an active, upright posture. By working bent forward for hours (at the computer, on the bike or while gaming) those muscles can become fatigued and lose their strength. The result is often a nagging pain in the back or neck. Below are the exercises, with photos and instructions.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Exercise sheet · Mid back · 7 exercises
Exercises for your mid back
General examples with an image and a short explanation. Which exercises suit you is something you decide together with your physiotherapist.
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01Dumbbell Row
Rhomboids · Lats · Biceps
Place one knee and hand on a bench and hold a dumbbell in the other hand. Pull the weight toward your hip as if pulling something from your pocket. Lower under control.
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02Banded Pull Apart
Rhomboids · Trapezius · Shoulders
Stand upright and hold a band in front of you with both hands at shoulder width and your arms straight at shoulder height. Pull the band apart by moving your arms out to the sides, and squeeze your shoulder blades together. Keep your arms straight and your shoulders low. Lower back under control.
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03Bent Over Row
Lats · Rhomboids
Hinge forward with a straight back and let the barbell hang under your shoulders. Pull the bar toward your belly button as if tapping it against your stomach. Lower the barbell back under control.
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04Seated Cable Row
Rhomboids · Lats
Sit down and grip the handle. Pull the cable toward your belly as if sliding your elbows back along your sides. Return under control.
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05T-Bar Row
Rhomboids · Lats · Hamstrings
Stand hinged forward and grip the T-bar. Pull the weight toward your chest while your elbows move back. Lower under control.
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06Renegade Row
Abs · Rhomboids · Lats
Start in a plank position with your hands on dumbbells. Pull one dumbbell up toward your hip while keeping your body stable. Put it back down.
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07Reverse Fly
Shoulders · Rhomboids · Trapezius
Bend forward from your hips with a straight back and a weight in each hand, your arms hanging straight down. Raise your arms out to the sides to shoulder height, with a slight bend in your elbows, and squeeze your shoulder blades together. Keep your neck long and look at the floor. Lower back down under control.
This is how a physiotherapist turns these into a program.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. This is what that looks like on your phone.
Are you a physiotherapist yourself? This is how you build programs like this in secondsWhen should you see a physiotherapist?
Mid back pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
Frequently asked questions
Do mid back exercises help with complaints between the shoulder blades?
Complaints between the shoulder blades often arise from a prolonged bent-forward posture or weakness of the muscles around your shoulder blades (rhomboids, middle trapezius). Exercises that strengthen these muscles and mobilise the upper back can help. Which approach suits you depends on the cause, a physiotherapist can go through that with you.
How often should I do mid back exercises?
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
Can I just do these exercises myself?
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
How do I take these exercises to my physiotherapist?
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
