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[GymTime]

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[pugalist666]

So, I've been trying to find a way to better hit my upper middle back (traps).  Any good suggestions?  I already do heavy barbell shrugs, but they seem to only work the very top part of my traps.  Cant seem to hit the traps ALL the way down my back. 

See how in the pic below his upper middle back just "pops" out.  Mine is too flat in my opinion.

do rows standing with the rope attachment from over head cable

[Hulkotron]

My UMB has been really sore the last couple days after doing one-arm DB rows.

[Coach is Back!]

[~UN_$ung~]

well , unless you are carrying around the bodyweight of mike francois, your upper middle back will NEVER pop out like that


but what i believe works are controlled 3/4 deadlifts on the smith machine with a flexing of the upper back (roll your shoulders back) at the top of teh movement

[The_Hammer]

Seated cable row to the lower chest pulling all the way back until your scapula are retracted and deadlifts.

[pugalist666]

thanks for duplicating my post , knob

[Coach is Back!]

thanks for duplicating my post , knob

How in the fuck can I duplicate your post considering I made this video over 2 years ago?

[pugalist666]

How in the fuck can I duplicate your post considering I made this video over 2 years ago?

o wow your version was seated    your still a hack and a douche

[James Blunt]

Rows just slightly bent over in the beginning of a back workout.

[Coach is Back!]

o wow your version was seated    your still a hack and a douche

Oh for fucks sake!

[clued-up]

Rows at different angles, light shrugs leaning slightly forward (pulling your shoulder blades back as opposed to *up*) and deadlift.. with a lighter weight, so you can really squeeze the area.

It sounds like you don’t have much of a mind muscle connection. Its all about feel. Lighten up learn to properly contact those target muscles and feel them working. I have another really good exercise that nails that area specifically, really well. I just started doing it. But I do not feel like typing that much out.

[BB]

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High pulls or if that doesn't cut it, try the dirtier versions of barbell or dumbbell row were your torso stays more upright.

[clued-up]

as far as rolling your shoulder blades back at the top of a shrug...i heard this is dangerous.  Can anyone verify it is or isnt?  ive always been told to shrug straight up and never roll the shrug at the top.

There shouldn’t be any *rolling* involved. Just pull your shoulder blades back in a straight line. Lean forward just a bit. It directly targets that area.

[Emmortal]

Seated Wide Grip Rows to the sternum, push back with your elbows like you are trying to get them to touch each other behind your back.  Works the mid-traps quite well.

[NeoSeminole]

tons of ways. You just have to be creative and not afraid to look stupid

- heavy standing cleans (where you have to lean a little forward to start the lift)
- seated wide grip rows (either with the pulldown bar or the funny looking one with 2 handles on each end) to bottom of the sternum
- reverse pec-deck flys (basically you're sitting the wrong way with your chest up against the seat and using your elbows to bring the pads back)
- front levers (use a smith machine or set the barbell about middle height on the squat rack, and pull your body up at an angle)

[dyslexic]

You may want to consider lowering your bodyfat just so you can see some muscle in the first fucking place. Duuuuhhhhhh.....

[no one]

this looks and feels like it might do the trick.

as far as rolling your shoulder blades back at the top of a shrug...i heard this is dangerous.  Can anyone verify it is or isnt?  ive always been told to shrug straight up and never roll the shrug at the top.

that movement is junk for what you want to do.

middle back and rear delt two differnt things. secondly you wont be able to go heavy enough to properly stimualte the mid back as those muscles can handle a shit load of weight.

like hammer said, seated cable row using the close grip attachment, but bring the bar up to mid chest level, not below the rib cage.

[clued-up]

i think ive seen dorian do them this way in some of his vids.  he was using dumbbells i think.  

ive tried doing this, but its hard as f**k.  i think as you said earlier there is a poor mind/muscle connection for this body part.  i always try to squeeze like hell on every movement to feel it in the muscle im targetting.  i get better results that way than just lifting heavy all the time.  i might try doing this movement again though and really going light until i get some better control over it.  

thx

That's the key thing that will make the difference, to lighten the load until you get a real feel for an exercise and all of its variants.

The contraction will become second nature.. then you can progressively increase the weight. The muscle will let you know what heavy is… once you’re feeling the load properly.

[The_Hammer]

2:42 of this video shows what some people are trying to explain.  It's all about retracting the scapula and squeezing.

[webcake]

I was just thinking about this yesterday as it was back day.I kinda prefer seated wide grip rows to say t bars as it's a bit easier to control the weight and focus on really squeezing your scapula/bringing the elbows as far back as you can. Heavy deads and whatever else are done first, but i finish with a couple of sets of these.

[Pecs]

deadlifts................

[Fatpanda]

Rows at different angles, light shrugs leaning slightly forward (pulling your shoulder blades back as opposed to *up*) and deadlift.. with a lighter weight, so you can really squeeze the area.

It sounds like you don’t have much of a mind muscle connection. Its all about feel. Lighten up learn to properly contact those target muscles and feel them working. I have another really good exercise that nails that area specifically, really well. I just started doing it. But I do not feel like typing that much out.

x2

[Hulkotron]

Haha that video is great.  "Careful, or you'll end up with mass, but not enough detail."  Watch out for this Getbiggers!!

[FREAKgeek]

You don't get a back like that from squeezing light weights.

Barbell bent over rows and deadlifts are excellent choices.

Put 200 lbs on these lifts over time and you will see transformations.