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What exercise will help to strengthen my mid-back?

A great exercise to strengthen the muscles of the mid-back is the standing dumbbell cobra: 2-arm.  In addition to working the mid-back muscles, this exercise also strengthens the triceps and lats.  Perform this exercise by following the technique described below. Stand with your feet pointed straight ahead, draw-in your navel, and tuck your chin.  Next, bend at your waist until your chest is at a 45-degree angle to the ground, and extend both of your arms, letting them hang in front of your body with a dumbbell in each hand.  Keeping your elbows straight, bring your arms to the sides of your body in a circular pattern by pinching your shoulder blades together and down toward your thighs.  Hold this position and then return to the start, repeating for the desired number of repetitions.

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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.