Weight training exercises that target your shoulders and upper back generally target your trapezius and/or rhomboids muscles. There are a few exercises you can perform to specifically tone and strengthen both the middle trapezius and rhomboids. Always perform a cardio warmup before doing a weight training workout. This gets your muscles ready for the workout and helps prevent injury.
Middle Trapezius
The middle trapezius is one of the three fibers that form your trapezius muscle. The trapezius is located in your upper back and functions in the elevation, rotation and backward movement of your scapula, also known as your shoulder blade. Any exercise that involves at least one of these three movements, targets your middle trapezius muscle.
Rhomboids
The rhomboid is formed by two muscles called the rhomboids minor and major. It is also located in your upper back, under your trapezius muscle. The rhomboids function in the backward movement and rotation of your scapula.
Reverse Fly
The reverse fly works both the middle trapezius and rhomboids. You can execute it using a seated or standing cable machine. Sit on the machine facing the cables, set at your shoulder height. Choose an appropriate weight and grasp one cable handle in each hand with your palms facing each other. Keep your back straight as you pull the cables horizontally out to the sides with straight arms. Keep your elbows slightly bent throughout the exercise. Slowly return the cables back to the starting position and repeat.
Seated Lateral Raise
The seated lateral raise also works the middle trapezius and rhomboids. You need a bench and two dumbbells to perform this exercise. Sit on the end of a workout bench with your feet on the floor and knees bent. Bend over from your waist until your chest touches your upper thighs. Grasp a dumbbell in each hand and hold your arms straight. Start with the dumbbells under your legs, palms facing each other. Keep your arms straight and raise them up and out to the sides until your elbows are in line with your shoulders. Maintain a slight bend in your elbows throughout the exercise. Lower the weights to the starting position and repeat.
Alternative
Alternatively, you can perform bent-over rows, which target your rhomboids and middle trapezius as well. Perform this exercise by standing in front of a weighted barbell. Bend your waist so that your torso is parallel to the floor. Slightly bend your knees and grasp the barbell with your hands shoulder-width apart. Execute the move by pulling the barbell up to your waist by bending your elbows and moving them backward. Lower the bar until your arms are fully extended and repeat.
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