Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do. Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back.
When working your back, the more you focus on squeezing the muscles, the better the results. I used to go very heavy, but I found that I got more sore when I was able to contract the muscles real hard at the top for 2-3 seconds. If you use too much weight -even though you are able to lift the dumbbells- it will be extremely tough to do slow, slow motions. Having said that, below you will find my favorite bodybuilding back workout
here are the following back exercise for your reference:
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