Middle Back Exercises

In your regular exercise regime, one of the most neglected group of muscles are the muscles of the "middle back". Strengthening the middle back is necessary for performing easy rotation and attaining body flexibility. Middle back exercises not only strengthen your back, but also reduce the risk of developing back problems and injuries. Pain in the middle back is a very common complaint these days. And performing certain exercises can help to alleviate the pain. Given below are exercises that improve the posture and give strength to the back muscles.

Best Exercises for the Middle Back

Bent Over Two-Dumbbell Row
This is one of the best back exercises with dumbbells. To perform this exercise hold a dumbbell in each hand, such that your palms face each other. Now, bring a bend in your knees, bring your torso forward and then bend your waist. Make sure you keep your back straight and head up when you bend forward. Hold the dumbbells to hang freely in front of your body. Keep your torso in stationary position, breathe out and lift the dumbbells up near your sides. Hold this position for few seconds and then gently lower the dumbbells to the starting position. This exercise should not be performed by those already having back pain.

Seated Cable Rows
To perform this exercise, you will require a low pulley row machine that has a V-bar. Get yourself seated on the machine and place your feet on the footrests with a slight bend in your knees. Bring a bend in your waist, lean forward and grasp the pulley handles. Make sure you bring a bend only in your waist and not in your back. Hold the pulley handles such that your palms face each other. Now, keep your back straight, pull the handles towards your body and simultaneously lean back at your waist. Your torso should be now perpendicular to the floor and the handles should reach your stomach. Then, slowly get back to original position by leaning through your waist and extending your arms in forward direction.

Middle Back Shrug
This is one of those exercises that strengthens your upper middle back. You will require an inclined bench and pair of dumbbells to perform this exercise. Place the dumbbells towards the sides of the bench. First lie down on the inclined bench with your face facing towards the bench. Pick the dumbbells in each hand and hang your arms and point them towards the floor. Your palms should face each other. Now, breathe out and squeeze your shoulder blades as if you are shrugging. Hold the contraction in the upper back for a while. Then slowly inhale and get back to the original position.

Side Twist
This exercise can be easily performed by those who are suffering from middle back pain. Side twist is one such exercise that helps to strengthen the weak muscles of middle back. First sit down on the floor with your legs completely straight in front of you. Place your palms flat on the floor towards your sides. Now, gently twist your waist and move your body towards right side. When you feel a stretch in your middle back, hold the position for few seconds and then slowly get back to original position. Repeat the same for the other side.

NOTE: It is recommended that if you are suffering from back injury or pain, you should consult your physician and make sure that these exercises are safe for you. Do not use heavy weight dumbbells, if you are novice at dumbbell exercises. You can start with light weight dumbbells instead.

These were some middle back exercises that can help you to strengthen and add flexibility to your middle back. It is recommended that you should be cautious while performing these exercises to avoid injuries. It is wise to consult a physical trainer when you're performing these exercises for the first time.