Best for upper/middle back? [Forum Archive]

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Best for upper/middle back?

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Posted by: Archangel

Whats the best way to target my upper back, with emphasis on the middle area? Currently I do Deads,Bent-over Rows,Pulldowns, either seated rows alternated with t-bar rows.

Posted by: lnvanry

T-Bar thickens your middle back more than anything else that you include in your routine. Try upping the sets too.

Posted by: CowPimp

Try some pullups/chinups for a different exercise that hits the lats and rhomboids; one arm dumbbell rows are also one of my favorite exercises for hitting the lats hard.

I would also suggest cleans and upright rows to hit your traps; shrugs are always good too. This will improve the mass in your upper back/neck area.

Posted by: Archangel

Thanks!!!

Posted by: thatguy

To really work that upper back, you really have to think about it. For instance, on cable rows, if you bring the bar in around your stomach, your gonna work your lats/rhomboids more. Try bringing it in around your lower chest area and really squeeze that upper back between your shoulder blades. That works upper back hard and is applicable to just about any row exercise.

You'll probably do less weight, but you'll work your upper back a lot more.

Posted by: tenxyearsxgone

Deads -- 2x3
B/O Rows -- 2x6
T-Bar Rows -- 2x6
BB Shrugs -- 2x8

Now that is a back routine that will give you some girth to talk about!!!

Posted by: Rocco32

Quote:

Originally Posted by thatguy

To really work that upper back, you really have to think about it.

Hmmmm.... I've spent a few years thinking about my back, but it never grew.

Posted by: thatguy

You know what I mean.

Posted by: Archangel

Quote:

Originally Posted by rock4832

Hmmmm.... I've spent a few years thinking about my back, but it never grew.

Ditto!!!

Posted by: DeadBolt

Quote:

Originally Posted by CowPimp

Try some pullups/chinups for a different exercise that hits the lats and rhomboids; one arm dumbbell rows are also one of my favorite exercises for hitting the lats hard.

I would also suggest cleans and upright rows to hit your traps; shrugs are always good too. This will improve the mass in your upper back/neck area.

Id recomend this as well...and some deads for sh!ts and giggles.

Posted by: CowPimp

Quote:

Originally Posted by DeadBolt

Id recomend this as well...and some deads for sh!ts and giggles.

Yeah, deadlifts are awesome too. They will hit your traps too.

Also, you should try some type of row where you pull to the neck. Basically, your arm will be perpendicular to your torso. Perpendicular rows are awesome. Movements like this will hit your posterior delts.

Posted by: tenxyearsxgone

the only rowt hat is parallel is t/bar rows...they are good for inner back thickness

Posted by: gopro

All rows (bent, T-bar, seated) with wide overhand grip and elbows flaired out wide. Regular upright rows with a close grip...angled upright rows standing a bit back from a lower cable...and behind the back hybrid upright row/shrug, all hit that middle area between the shoulder blades hard.

Posted by: lilguy_bigdream

i dont know all the terms for most work out so could some one tell me what t bars are plz

Posted by: Robboe

Make sure you do full ROM on your rows.

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Best for upper/middle back?

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