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  1. #1
    Pro Bodybuilder Harnold's Avatar
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    Question middle back development
    just wondering what exercises you guys find best for mid to high middle back. you know the spot I mean the kind of thins out between your shoulder blades. the gym I used to train at had a hammer strength plate loaded row, like the one Dorian Yates always pounded away on, and I find my back has not stayed as developed since that machine is gone. not talking traps but below that area, it's the spot most people notice thins out when they start dieting. been at this for 25 years, but you have to keep learning or you get stale.

  2. #2
    Amateur Bodybuilder Diced's Avatar
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    indeed, ur talking about the mid thoracic region or mid traps , Personally i find mine gets killed from heavy deadlifts and ron coleman style bentover BB ( one end firmly in a corner the other end weighted , handle attached below )row, you should cover that area with ur deadlifts providing ur gettin good retraction of the scapula .

  3. #3
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    i believe you're speaking of tbar rows diced, and that's exactly what i was going to say. not necessarily a back exercise, but try glute ham raises to supplement as well. if you can do a few ghr with bodyweight, you should be fine with bands. once i add the bands (and i do these on leg days but i really feel it in my back as well) my back is toasted from having to stabilize the resistance. i attach the bottom of the band to the bottom of the ghr machine, then wrap the other end around my neck. i'd say the band i use is about 100 pounds resistance when stretched. i focus on the contraction fo the hams when doing this exercise and keep my back completely straight, but when i'm done my back is fuckin burning. and exactly in the spot you speak of. also my lower back but that's a given.

  4. #4
    Amateur Bodybuilder Diced's Avatar
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    the exercise is similiar to a t bar row, but not qiet however if u were going to name it thats probabaly the most appropriate name for it .

  5. #5
    Amateur Bodybuilder
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    one end of barbell in corner, other end loaded with plates. place spade handles (the ones shaped like a V) under the bar. straddle said bar and row to your lower chest/abdomen? definitely t bar rows.

  6. #6
    Jacked and Tan MeatHead96's Avatar
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    Heavy deads and rows all the way

  7. #7
    Junior Bodybuilder BeastinTheEast's Avatar
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    All of these with SQUEEEZING the shoulder blades together:

    Wide Grip Pull-Ups (More than likely assisted to FEEL the muscle working)
    Medium to Wide Grip Bent-Over Rows or T-Bar
    Seated Cable Rows (Wide or Close as long as your shoulders come together!!)
    Deadlifts High Reps/Low Reps, Touch and Go is allowed since your trying to work your back more.
    Lying Face Down Dumbbell Flys for Rear Delts/Middle Back (Weight needs to be light enough to hold contraction at top, use as a finishing move around 15+ Reps)

    Back should be slightly arched for optimal muscle recruitment, the hardest thing for most people to do is drop the weights on bent rows to arch their backs more and squeeze at the top, you may find yourself using half the weight you normally do.

  8. #8
    Pro Bodybuilder Rastas's Avatar
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    All these responses are great!

  9. #9
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    Quote Originally Posted by Harnold View Post
    just wondering what exercises you guys find best for mid to high middle back. you know the spot I mean the kind of thins out between your shoulder blades. the gym I used to train at had a hammer strength plate loaded row, like the one Dorian Yates always pounded away on, and I find my back has not stayed as developed since that machine is gone. not talking traps but below that area, it's the spot most people notice thins out when they start dieting. been at this for 25 years, but you have to keep learning or you get stale.
    You might have over active lats and upper traps thats why it might be hard to develop these muscles. Are your shoulders/lats internally rotated? E.g. slouching shoulders. If so try stretching the lats out, focus on rear delt work, stretch pecs/anterior shoulder, and do a lot of external rotation rotator cuff exercises.

  10. #10
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    Quote Originally Posted by Harnold View Post
    just wondering what exercises you guys find best for mid to high middle back. you know the spot I mean the kind of thins out between your shoulder blades. the gym I used to train at had a hammer strength plate loaded row, like the one Dorian Yates always pounded away on, and I find my back has not stayed as developed since that machine is gone. not talking traps but below that area, it's the spot most people notice thins out when they start dieting. been at this for 25 years, but you have to keep learning or you get stale.
    You might have over active lats and upper traps thats why it might be hard to develop these muscles. Are your shoulders/lats internally rotated? E.g. slouching shoulders. If so try stretching the lats out, focus on rear delt work, stretch pecs/anterior shoulder, and do a lot of external rotation rotator cuff exercises.

  11. #11
    Junior Bodybuilder PITBULLLOCK's Avatar
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    Rows bro, bentover bb were imo the key to my back development.

  12. #12
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