empty space between the shoulder blades! Help

**ti6ko** · 03-01-2009, 05:51 AM

I need the right selection of exercises. I do now pull ups or chins , pull downs and rowing . My back look incomplete pls help.

**Built** · 03-01-2009, 10:46 AM

Deadlifts.

**P-funk** · 03-01-2009, 10:49 AM

yea, deadlifts, squats, etc...

also, post a video of you doing pull ups and rows - doing them doesn't mean anything. doing the right is the key!

patrick

**sendit08** · 03-01-2009, 02:29 PM

I like to throw some heavy pendlays into my rountine once in a while. They hit my upper back pretty hard. Also when you are rowing make sure you control the weight. I always see people using too much weight when they row especially seated rows with cable pully system. they let gravity take the weight down and then use their entire back (upper and lower) to power the weight about halfway toward them and then letgo again.
Lower the weight
Go Slow
And Squeeeeze your shoulder blades together when you pull the weight towards you.

**bigback51** · 03-01-2009, 04:36 PM

Try doing sit down side lateral raises, off a bench, but instead of using dumbbells use chains, one in each hand, lean forward and crank out sets of 8 to 12 reps. Do these after you do deadlifts, and shrugs, you`ll blow that area up in no time, and it works!!
You gotta be careful you don`t hit the side of your hand, or forearm with the chains.
Big Back 51

**sendit08** · 03-01-2009, 04:41 PM

Originally Posted by bigback51

Try doing sit down side lateral raises, off a bench, but instead of using dumbbells use chains, one in each hand, lean forward and crank out sets of 8 to 12 reps. Do these after you do deadlifts, and shrugs, you`ll blow that area up in no time, and it works!!
You gotta be careful you don`t hit the side of your hand, or forearm with the chains.
Big Back 51

im trying to picture what you mean by this but it is confusing me.
does this lift target the delts or am i just to slow to get what you are suggesting here.
I know im not the one that asked the original ? but who doesnt want to add mass to their back right?

**Ngordyn** · 03-01-2009, 09:01 PM

when you do rows are you doing them with your bi's only? that is one mistake i see a lot in the gym

**bigback51** · 03-02-2009, 04:29 PM

Guys try the chains. First off the chains are about 4ft long, I`ll measure them tomorrow, & weigh them as well. At any rate, I sit at the edge of a bench with my feet flat in front of me. Leaning forward with a flatback I raise them up in the side lateral motion as though you were using dumbbells. I do a sets of between 8 to 12 reps, then I switch the movement and do front lateral raises, raising both arms at the same time, with the chains for another 6 to 8 reps. This exercise hits me in the upper back between the delts, and also activates my traps to a degree. When I do these after deadlifts, and shrugs, the effect is even greater. I got the idea from the recent Rocky movie, when S Stalone is doing them, although he`s doing them standing up, I thought the movement looked interesting, so I gave it a try. You guys should try them. I`m sold on the movement for that area of the back.
Good Training.
Big Back 51

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