1) SEATED LEANING STRAIGHT BAR ROW-This exercise takes the traditional row and then makes it better in regards of targeting the lats. By keeping a forward lean and placing your feet low on the foot pads you will increase the recruitment of the lats instead of the mid back.
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2) X ROW- This is one of my favorite exercises to hit the middle part of the back including the traps and rhomboids. Just make sure you alternate each set which arm is on top and that each rep you squeeze the shoulder blades together.
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