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  1. #1
    LittleNate's Avatar
    LittleNate is offline Junior Member
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    exercise for middle back thickness???

    whats up guys.

    I cant seem to really target the middle portion of my back...my lats are coming along nice but i feel like when i flex them i have no thickness in the middle of my back? Any exercises that will definitly target this area?

    For back i mainily do:

    pullups (4 sets till fail. almost every day)
    dumbell rows
    deadlifts
    close grip cable row
    close grip cable pull down

    Not in that order btw but theyre generally the exercises i do on back day

    Any help is greatly appreciated

  2. #2
    bluethunder is offline Anabolic Member
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    Seated close grip with v handle rows, close grip lat pull-downs, close grip t-bar..

  3. #3
    johnsomebody's Avatar
    johnsomebody is offline Senior Member
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    My gym has a killer Low Row machine. I like it cuz I can feel the contraction in midback and I'm not putting any energy into my lower back like on cable rows.

  4. #4
    needmorestrength's Avatar
    needmorestrength is offline Anabolic Member
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    why do u do pull ups almost every day?

  5. #5
    6_pak is offline Associate Member
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    upright rows and deads

  6. #6
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Quote Originally Posted by needmorestrength
    why do u do pull ups almost every day?
    i was wondering the same thing..

    remember - muscles grow when youre resting, not when youre working out. They need recovery time in order to grow.

  7. #7
    mitch911 is offline Member
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    heavy sets of deads...since i started this ive noticed a difference in the thickness

  8. #8
    LittleNate's Avatar
    LittleNate is offline Junior Member
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    Quote Originally Posted by needmorestrength
    why do u do pull ups almost every day?

    Honestly my back has been growing great doing them every day...well kinda every day + I alternate grips every time i do them. I dont do them on friday cause i did back on thurs. Weekends are rest....but every other day i do them.

  9. #9
    houseofpain's Avatar
    houseofpain is offline Banned
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    Quote Originally Posted by bluethunder
    Seated close grip with v handle rows, close grip lat pull-downs, close grip t-bar..
    this should work
    ~HOP

  10. #10
    The Baron's Avatar
    The Baron is offline Fourth Koala of the Apocalypse
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    If you seem to be getting results from overtraining (pullups every day) your back, then try periodizing. Do a couple of months at high volume or with short recovery, and then switch to low volume, heavy resistence, longish recovery. You will probably explode with growth when you introduce some proper recovery.

    As for good middle back exercises, I will particularly point out one of bluethunder's choices... seated v-handle cable rows. Form at the expense of weight, but to failure, nonetheless. Keep the handle down low, bringing it in tight with the lower abdomen, squeezing really really hard. FEEL it in your lats! Try doing heavy work for your erectors, also. Since the upper part runs underneath the lats, a bit of growth there ought to plump the lats out a bit. Weighted hypers if you got the balls...

  11. #11
    LittleNate's Avatar
    LittleNate is offline Junior Member
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    Quote Originally Posted by bluethunder
    Seated close grip with v handle rows, close grip lat pull-downs, close grip t-bar..
    I did some really hard sets today with the close grip lat pulldowns....definitly felt my middle back targeted. I also did a machine low row. That took the stress off my lower back and really let me squeeze. Definitly gonna work.

    The Baron- Im definitly going to try the periodizing. Sounds like it will start some new growth.

    btw i broke my deadlift record today ! 315 x 4 reps. I know its not much but its a ****load more than i could do a month or two ago.

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