What is a mid-back exercise that I can do at home?

A fantastic mid-back exercise that you can do at home with no equipment but your own body is the floor cobra: 2-arm. Perform the floor cobra: 2-arm exercise by following the technique described below. Lie on your stomach with your arms extended alongside your body and palms facing the floor. Draw-in your belly button away from the floor, contract your glutes, and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time while keeping your arms straight. Hold the top position for two seconds.  Slowly lower yourself down to the starting position. Repeat for the desired number of repetitions.

A standing cable row is a great exercise to strengthen your mid-back while also incorporating core strength as you perform the exercise.

To perform the exercise properly:

1. Hold the handles in front of your body with your arms extended and your belly-button pulled in towards your spine.

2. Bend you elbows and perform the row by pulling the handles towards your armpits, squeezing your shoulder blades together as if pinching a grapefruit between them.

3. Pause and return your arms slowly to the starting position. 

You can perform the row exercise by performing it with 2-arms or modify it by rowing 1-arm at a time or alternating arms.


There are various row exercises that you can do at home using Elastic bands/ Resistance bands that work the mid back.

  • You need something solid to anchor the band around and then position the band at chest height.
  • Stand facing the anchor and far enough away so there is no slack in the band.
  • Have a slight bend in knees, palms facing in, pull band back by contracting the muscles between the shoulder blades.
  • Keep your elbows close to your body. Do 2-3 set of 12-15 reps. two to three times a week.

You can also sit on a stability ball and do the same exercise with the bands. These bands are fairly inexpensive and are great for travel. Following is a link to show you what they look like and some exercises. There are other exercises that can be used for a total body workout.


Middle Back Shrug

Lie face down on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.

As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.

As you inhale go back to the starting position.

A great mid-back exercise is the UPSIDE DOWN SNOW ANGEL. Lie on your stomach face down. Reach your hands out above your head with your palms turned down and squeeze your butt and lift your upper body off the ground. Pull your stomach away from the ground and with straight arms reach your hands back towards your feet and then come back to above your head. Go back and forth 25 times. When this gets easy for you pump it up and lift your knees off the ground, when that gets easy simultaneously open and close your legs while you open and close you arms. Now you have a snow angel. Keep your face relaxed and breath consistently the entire time! 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.