Middle Back (rhomboids)
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One Arm Dumbbell Rows
Choose a flat bench and place a dumbbell on each side of it. Next, place your right leg atop the end of the bench and bend your torso forward from the waist until your upper body is parallel with the floor. Place your right hand on...
Elevated Cable Rows
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height. Place it on the seat of the cable row machine. Sit down on the machine and place your feet on the front platform or...
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up....
Bent Over Long Bar Row
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward. Bend forward until...