The muscles in the middle of your back and rhomboids are responsible for opening your chest and the movement of your shoulders from front to back. According to the American Council on Exercise, strong rhomboid muscles can improve your posture and help prevent lower back pain. It is always important to do exercises with proper form to develop muscles properly and avoid injury.
Seated Cable Row
The seated cable row is a great middle back exercise. To perform it, sit on a cable row machine using the close grip attachment. When you pull out the weight from the machine, you should be leaning forward in the starting position with enough slack to pull all the way back. With your knees slightly bent, pull the grip toward the center of your chest and focus on squeezing your shoulder blades together. Hold the pull for 2 seconds and then slowly release. Try 10 to 12 repetitions, moving very slowly.
Shoulder Blade Squeeze
This exercise is extremely easy and still has enough punch to stimulate your rhomboids and middle back muscles to get stronger. To perform it, stand up with your feet side by side. Lean forward at your hips about 45 degrees with your arms out to your sides. Keeping your arms straight, slowly bring them back behind you as if you were trying to touch the backs of your palms together. Focus on squeezing your shoulder blades together and keeping your abs tight. Try 15 to 20 repetitions. The American Council on Exercise recommends for an added challenge, hold a light pair of dumbbells during the movement.
Bent-Over Dumbbell Fly
The bent-over dumbbell fly is similar to the shoulder blade squeeze, but you will be lifting heavier weight and in turn will be able to slightly bend your knees for support. Grab a pair of dumbbells and stand up with your legs shoulder width apart. Slightly bend forward and bend your knees, keeping your back straight and abs tight. You should try to line up your torso so it's almost parallel to the floor. Hang the dumbbells toward the floor to start. Slowly raise the weight by lifting your elbows up toward the ceiling in a row-like fashion. Focus on squeezing your shoulder blades and middle back muscles together at the top of the row. Slowly lower them back and repeat. Try 10 to 12 repetitions.
Seated Cable Pulldown
The seated cable pulldown works the top portion of the rhomboids deeper than most exercises. According to the American College of Sports Medicine, the close grip seated cable pulldown is the most effective type of movement that hits the very top of the rhomboids. Pullups tend to focus the lateral portion of your lats. Seated on a cable machine, use the close grip attachment. Slowly pull down until the grip is on top of your chest while squeezing your middle back muscles. Give your muscles time to tighten and then release. Try doing 10 to 12 repetitions.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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