The term middle back ("Rhomboids") is often used interchangably with Upper Back, but since many trainees treat them separately, we've included it as it's own category.

The rhomboids are a large, diamond-shaped muscle located in the mid-back. They are trained indirectly through many compound and Upper Back exercises, but can be targeted directly with exercises such as Bent-over Barbell Rows, or Seated Cable Rows.

The upper and middle back muscles will also act as an actagonist to pressing movements such as the Bench Press and Military Press.

Bodybuilders are particularly concerned with targeted the Rhomboids directly, as they add thickness to the back, whereas Upper Back growth adds width.