Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

If your goal is muscle gain, add a pause at the peak contraction of a pulldown – when the bar is at your upper chest. Try a wide reverse grip. As a bonus, you'll get some rear delt work too, which just about everyone needs.

You'll have to use less weight, but when it comes to isolating the mid-back, less is more.