I'm a 19 year old male. I play at a local american football team in Porto.

I have been suffering from back pain for at least 3 years.
I've managed to greatly reduce pain and gain muscle over the time, but I still feel a sharp pain on my middle back area. Training actually reduced my back pain due to resistance and muscle strengthening exercises, but that's because most exercise only affect either cervical or lumbar area.

The main reason I joined this forum was that I was looking for a specific exercise that works out the middle back area, the intermediaite, dorsal reagion.

Also, I work out at home so, this exercise has to be done with no gym equipment, or with dumbbells.

Thank you and my regards to everyone !