Published guides
The Smith Machine Bent-Over Row trains the middle back and lats while the biceps and shoulders assist. The fixed bar path removes some balance demand but still requires the to...
Read exercise guideThe Spinal Stretch combines seated torso rotation with a slight forward lean. The middle back is the primary area, while the lats, traps, lower back, and neck may also be invo...
Read exercise guideStraight Bar Bench Mid Rows use a bent-over stance and barbell pull to train the middle back. The lats and biceps assist as the bar moves toward the torso and returns to the s...
Read exercise guideThe Suspended Row uses bodyweight resistance while the hands hold suspension straps. The middle back provides the primary pulling emphasis, with the lats and biceps helping br...
Read exercise guideThe T-Bar Row with Handle uses a landmine bar and close neutral-grip handle to train the middle back. The lats and biceps assist as the weight is pulled toward the upper abdom...
Read exercise guideThe TRX Row uses suspension straps and bodyweight to train the middle back. The lats and biceps assist as the chest is pulled toward the handles and the body remains in a stra...
Read exercise guideThe Two-Arm Kettlebell Row uses two independent weights while the torso remains in a bent-over position. The middle back provides the primary pulling emphasis, with the lats a...
Read exercise guideThe Upper Back Stretch uses clasped hands and a forward reach to create space between the shoulder blades. The middle back is the listed target area, and the position should r...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.