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  1. #1
    Dally's Avatar
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    whats some good excercises for upper middle back

    they may be called rhomboids without me lookin em up. In between the shoulder blades more so.

    whats a good movement to isolate em?

  2. #2
    Cry0smate is offline Member
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  3. #3
    JiGGaMaN's Avatar
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    barbell rowsssssss

  4. #4
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    t-bar rows!!!

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    Quote Originally Posted by Jantzen4k
    t-bar rows!!!
    Did these with jantzen last friday, woke up next morning in pain

  6. #6
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    t-bar or seated cable rows

  7. #7
    *Narkissos*'s Avatar
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    Quote Originally Posted by smokethedays
    t-bar or seated cable rows
    agreed.

    The concept of 'isolating' them is a fallacy tho.

  8. #8
    HOLLYWOOD's Avatar
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    bent-rows, deads

  9. #9
    Dally's Avatar
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    what grip width and underhand or overhand


    also, with bent rows am I pulling to my navel or to my nipples and at what degree bent over position is my body at?

    cheers

  10. #10
    HOLLYWOOD's Avatar
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    i would use a 45* angle for bent rows, for sure over hand, this hits upper, underhand hits more lower to mid, use a slightly wider grip than shoulder width, wider will hit your shoulders, and closer will hit mroe forearms and bis.

  11. #11
    *Narkissos*'s Avatar
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    Bent Rows... torso parallel to floor. pull to lower pec region...where the pec meets abdomen

  12. #12
    Dally's Avatar
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    perfect... where the sh*t were you dudes yesterday .. I crunched my back already... yesterday.

    THANKS tho.... i'll get on her in a few days

  13. #13
    Dally's Avatar
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    Quote Originally Posted by Cry0smate

    dude .. thanks .. thats really cool

  14. #14
    J.S.N.'s Avatar
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    i think that deads and seated cable rows hit them the hardest by far.

  15. #15
    HOLLYWOOD's Avatar
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    Quote Originally Posted by John Stamos' Nephew
    i think that deads and seated cable rows hit them the hardest by far.

    bent barbell rows are a far better exercise than cable rows

  16. #16
    J.S.N.'s Avatar
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    Quote Originally Posted by HOLLYWOOD
    bent barbell rows are a far better exercise than cable rows
    i agree overall, but not for the rhomboids.

  17. #17
    HOLLYWOOD's Avatar
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    they'll get hit hard enough with those three indirectly!

  18. #18
    J.S.N.'s Avatar
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    i think so too. but then again i dunno maybe the thread starter is cursed with small rhomboids lol?

  19. #19
    HOLLYWOOD's Avatar
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    do some shrugs too, sounds like maybe your traps are lagging, they run down into that area

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