Bent Over Two-Arm Long Bar Row

If you want to achieve the classic V-taper look with a wide back and narrow waist, then T-bar rows is the exercise that can help you. The muscles targeted are middle back, lats, traps, biceps and lower back. It’s a complete compound movement exercise.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Reverse machine flyes

Another method of doing reverse shoulder fly’s is by using the Butterfly machine. The rear deltoid are the primary movers in this exercise along with the rhomboids and mid traps.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Smith machine bent over row

The Smith machine rows are a compound exercise that works the middle back, lats and traps.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Seated cable row

The seated cable row is an excellent all-round compound exercise for developing mainly the middle back while offering useful arm work as well.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Reverse grip bent over row

Reverse Grip Bent-Over Rows are known as the king of back exercises because you can feel the exercise attacking your muscles efficiently. Reverse grip bent over rows target the middle back in addition to the biceps, the shoulders and the lats.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

One-arm Long bar row

If you want to achieve the classic V-taper look with a wide back and narrow waist, then T-bar rows is the exercise that can help you. The muscles targeted are middle back, lats, traps, biceps and lower back. It’s a complete compound movement exercise.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

One-arm dumbbell row

This exercise increases strength throughout the entire back while creating balance on each side of the body. The neutral grip also places more tension on the middle back.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Lying T-bar

The T-bar row is a strength building exercise which targets the muscles of the middle of the back. It is similar in form to barbell bent over rows exercise. It is a compound exercise that involves both your lats, Traps and biceps muscles.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Leverage high row

The Leverage High row is one of the most popular and effective exercise to increase your upper back strength while maintaining your overall health index. Although Leverage High Row requires special equipment but the exercise itself is fairly easy to perform.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets