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  1. #1
    system admin is offline Owner
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    looking to improve midback>>>>

    Any suggested movments that would target my mid back/upper back? I have great trap and shoulder development, but I am lacking in between my shoulder blades. ANY IDEAS? Thanks Guys...


    BC

  2. #2
    silverfox's Avatar
    silverfox is offline Retired Moderator
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    Dead lifts, bent over rows, w/ reverse grip. Also widen your grip a bit on all rowing movements. Narrow pull downs w/ reverse grip be sure to flex shoulder blades together.

  3. #3
    Decoder's Avatar
    Decoder is offline Banned
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    Upright cable row's put alot of diffenition in my upper back. Make sure you squeeze your shoulder blades at the end of the pull.

  4. #4
    bigtraps's Avatar
    bigtraps is offline Member
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    I beleive Narrow Front Lat Pull Downs. I love thse because it is easier to do allot of wieght.

  5. #5
    KeyMastur is offline VET
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    Scap[ula] pinches.

  6. #6
    Rickson's Avatar
    Rickson is offline AR-Hall of Famer
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    I agree with Keymastur by far the best to develop that area for me.

  7. #7
    MIKE_XXL's Avatar
    MIKE_XXL is offline SCAMMER
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    Deadlifts from the knees...XXL

  8. #8
    system admin is offline Owner
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    Thanks. I will try some of those!

    BC

  9. #9
    sd11's Avatar
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    I second Mike XXL's suggestion, you also can't go wrong with heavy corner bar rows and bent over rows.

  10. #10
    silverfox's Avatar
    silverfox is offline Retired Moderator
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    Something i forgot to add is form, keep natural arc in back never let it round up, also pull elbows back and out tiny bit on rowing movements. This seems to force a strong contraction in middle back.

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