The middle back contains two groupings of muscles--the rhomboids and latissimus dorsi. The "lats" start in the midline of your body and fan out to give your back the coveted "V" shape. The rhomboids are located in the center of the back right between the shoulder blades. Exercises to work these areas of the back can be done with free weights and exercise equipment.
Barbell Rows
Barbell rows are performed from a standing position with your feet shoulder-width apart. After grasping the bar with an overhand, slightly wider than shoulder-width grip, bend forward until your back is slightly higher than parallel to the ground. Your arms should be hanging straight down at this point. In a controlled motion, pull the bar up to stomach height and squeeze your shoulder blades together. Slowly lower the bar down and repeat ten to twelve times. Keep your arms in tight to your sides throughout.
Reverse Grip Pulldowns
Reverse grip pulldowns are executed on a lat pulldown machine. Sit on the seat and adjust the padded support so it fits snug on top of your thighs. After grabbing the bar with a shoulder-width, underhand grip, lean back slightly, pull the bar down to your chest and squeeze your shoulder blades together. Slowly raise the bar back up and repeat for 10 to 12 reps.
Hammer Rows
Hammer rows are performed from a standing position with dumbbells. Stand with your feet slightly wider than shoulder-width apart and hold dumbbells at your sides with your palms facing in. After bending your knees and back slightly, raise the dumbbells up toward your hips. Hold for a second, lower the weights back down and repeat ten to twelve times. When lifting the dumbbells, keep your arms tight against your body.
One Arm Rows
One arm rows are performed with a bench and one dumbbell. After placing a dumbbell on the floor to the right of the bench, place your left knee on the bench and step your right foot behind you. Once into this position, grab the front of the bench with your left hand for support and bend forward until your back is slightly above parallel to the floor. Reach down and grab the dumbbell with your right hand and pull it up by your right hip. After pausing for a second, slowly lower the weight down and repeat. Once you have done 10 to 12 reps, switch sides. Make sure to keep your arm in tight to your side when raising the dumbbell.
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