Middle Back Exercise Guides - Photos and Instructions For a Big Back
back is characterized by three smaller muscles: latisimus dorsi,
rhomboids (upper/middle back), and erector spinae (lower back).
These three muscles, along with smaller supporting muscles deep
beneath the skin's surface, play a huge role in almost everything
you do, from swinging a golf club to sitting at the dinner table.
Rhomboids (Major and Minor): Compact muscles located a few
inches down from the neck, between the spine and shoulder blades,
referred to as the upper/middle back. The rhomboids' primary function
is to retract, elevate and rotate the shoulder blades, which also
helps you accomplish pulling activities such as starting a lawn
mower or serving a tennis ball.
One Arm Barbell Rows
Two Arm Dumbbell Rows
Two Arm Hammer Dumbbell Rows
Lying T Bar Rows
Incline Bench Dumbbell Rows
Single Arm Dumbbell Rows
Reverse Grip Bent Over Rows
Seated Cable Rows
Smith Machine Rows
T Bar Rows