If you want to target the center/middle part of your back without going to the gym, here is a great exercise. Use a heavy dumbbell and hold it with both hands as shown in the image below. Bend over so that your upper body makes angle of about 30 - 40 degrees with floor. Make sure your back is straight and your knees are bent slightly.
Pull the weight up as shown in the picture below with your back straight and knees bent. Lower the weight very slowly and repeat.
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