H A R A T A N

The Seated Cable Low Row is a good basic exercise for developing the thickness of your middle back area. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on. As always, do not use momentum but proper form in this exercise. This will reduce the workload (and result) on the target muscles and can lead to injury and/or long-term problems.

 

 

 

You might want to follow this up with hyperextensions. A hyperextension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae. One method of performing it, called back extension involves using a roman chair to hold the feet down and hips up.
It can also performed without equipment, in the bird dog exercise, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing. These strengthen the lower back and are ideal to be used after deadlifts for complete exhaustion of the lower back muscles.