Middle Back Exercises

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Smith Machine Rear Deltoid Row

This exercise works your upper back to improve your posture and prevent muscle imbalance.

Steps

1. Stand with your feet shoulder-width apart and your knees slightly bent. Keeping good posture, bend forward at the waist until your chest is parallel to the floor. Grasp the bar with a wide overhand grip. Keeping your chest still, pull the bar up as far as possible. Hold briefly then lower the the starting position in a controlled manner.

Tips

• It doesn't take a lot of weight for this exercise to be challenging. Be sure you can maintain good form so you don't injure your back.