Learn how to do the incline bench dumbbell row to ... You'll use upper and mid-back muscles like the ... “which is somewhat under-appreciated in some of our other back exercises,” Samuel ...

You can add size, strength, and power to your mid-back and lats by incorporating these 16 dumbbell exercises into your back workouts.

Squeeze your mid-back muscles to drive your elbow up, rowing the weight. Keep your shoulders level and avoid rotating your lower back. Pause for a beat, then lower the weight back down.

One of the most consequential of your back muscles will be your lats—and there are plenty of lat-focused exercises you'll want to include in your training to make them stronger.

The best back exercises can ease pain, ... which are in the mid-upper back; Your trapezius ... and lie face down on a bench set at a 45-degree incline.