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  1. #1
    Terinox's Avatar
    Terinox is offline The One & Only
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    How Do You Workout The Middle Back???

    Alright, a friend of mine needs to know a few good exercises for the middle of your back. Basically the muscles right under your traps, the two long ones that go down. Which exercises are best for these muscles???

    Thnx

  2. #2
    Vegas Kid's Avatar
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    Cable Rows, Bent over-dbell rows

  3. #3
    HARDCORE's Avatar
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    T-bar rows.

  4. #4
    Terinox's Avatar
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    Aren't those for you lats?? I don't mean the lats, i mean the middle of the back, the middle middle. Are those good for the middle too???

  5. #5
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    I think deadlifts....followed with high rep, light extensions, have made a difference in my back. Thats a big problem area for me too.

  6. #6
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    That is... stiff legged deadlifts

  7. #7
    Iron Brother 89's Avatar
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    Thumbs up close grip !!

    Terinox try close grip on t bars ,low rows they will hit the middle back ! Hoped I helped some.

  8. #8
    skiboy is offline Associate Member
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    back extensions
    peace

  9. #9
    Terinox's Avatar
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    alright, thnx bro's, i'll let my friend know about this and get back to you

    by the way, what exactly is t-rows?

  10. #10
    Iron Brother 89's Avatar
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    They have t bar stations at the gyms. But i work out at home so i just use a olympic bar. I load up one side with weights put the other empty end against somthing so it won't slide back while doing the exercise. I usually lay a 75 pnd dumbell across the empty end to keep it down or you could have your workout partner step on it either way works fine. I use 2 cable attachment bars for handles one look like this = ^ and the other is tricep bar and looks like this _I^I_ . The olympic bar fits real nice in the v of the bars so makes excellent handles. ""Then i take a old strap and put it below the bar used as a handle so it won't slide on you ""! That is very critical because the more weight you do the bar used as a handle will want to slide down the olympic bar and can cause a serious back injury. So be sure to put a strap on the olympic bar behind the bar used as handles for a stopper !! This bar = ^ will really hit the middle back because your hands are so close with that handle. I hope i helped and didn't confuse you guys and gals.

  11. #11
    Terinox's Avatar
    Terinox is offline The One & Only
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    Alright, well thnx for that info, but i don't workout at home

    But, from your description, i figured out what t-bar rows are, and realzed we have one. It's the one where your standing up, but bend over, grab the handles, and lift towards you, as the bar goes between your legs.

    thnx ya'll

  12. #12
    Wimmpy is offline Associate Member
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    I do weighted back extensions seems to work most of the center of the back. You can definetly feel it when your done.

  13. #13
    silverfox's Avatar
    silverfox is offline Retired Moderator
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    T-bar off the floor like Iron Brother descriped seem to work better than machine t-bar, at least for me, and coleman likes them that way too, and his back is pretty good..LOL...

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