T Nation

Mid Back Exercises


Hi. I'm looking for some good exercises to build up the muscles in my mid back and get a nice V. My shoulders tend to pull forward and I want to pull them back.



T-bar Rows and DLs.



alt grip chinups are rad too


I'm sorry, but I don't know what T-Bar rows or DLs are. Could you explain?



Stop bench pressing for a while and do alot of rows. Deadlifts, too.


do a google...Deadlift.....



If your shoulders are pulling forward, you will want to do scapula retraction work for them, as well as doing plenty of rows.

Look up Mike Robertson's and Eric Cressey's "Neanderthal No More" series on this site. It contains a heap of exercises for you.