Middle Back Exercise Guides - Photos and Instructions For a Big Back

Your 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.

Barbell Rows
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
Machine Rows