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Author Topic: Middle Back  (Read 1148 times)
Roger Bacon
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« on: August 14, 2013, 03:11:08 PM »

I've noticed that I've finally achieved some width, but the middle of my back is far from impressive.  As I lean out it's looking better and better though.

What's the best way to beef up the middle back?  I'm hitting traps hard.

Should I try to focus on close grip stuff?

T bar rows?

Any tips?

My far outer lats, and what I think is the teres area dwarf everything else for some reason.  What would cause that?  Too much wide grip?

Huh
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haider
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« Reply #1 on: August 14, 2013, 05:42:01 PM »

deads/rows

recently i've been doing machine t-bar rows (medium wide grip overhand) with an extra stretch on the eccentric and these mofos hit my back really hard  Shocked Amazing what a little extra ROM can do, never felt my back work like this before with any other exercise, especially my middle back.

Regarding grips, I've found that wider grip hits my middle back whereas close grip hits the lats more. Another interesting exercise is the horizontal shrug. You set up like in a seated cable row, but instead of rowing to your chest you just shrug your shoulder blades back.
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Roger Bacon
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Roger Bacon tries to be witty and fails


« Reply #2 on: August 14, 2013, 06:53:02 PM »

deads/rows

recently i've been doing machine t-bar rows (medium wide grip overhand) with an extra stretch on the eccentric and these mofos hit my back really hard  Shocked Amazing what a little extra ROM can do, never felt my back work like this before with any other exercise, especially my middle back.

Regarding grips, I've found that wider grip hits my middle back whereas close grip hits the lats more. Another interesting exercise is the horizontal shrug. You set up like in a seated cable row, but instead of rowing to your chest you just shrug your shoulder blades back.

Thank you sir!!!  Very much appreciated, exactly the kind of advice I was looking for!!!!!!!!!
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haider
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« Reply #3 on: August 14, 2013, 08:37:07 PM »

don't forget the post workout protein shake within the 'analbolic window'
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Roger Bacon
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Roger Bacon tries to be witty and fails


« Reply #4 on: August 14, 2013, 11:07:04 PM »

don't forget the post workout protein shake within the 'analbolic window'

 Grin

That, and my Hulk Hogan Vitamins. 
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buffbong
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« Reply #5 on: August 25, 2013, 07:26:08 AM »

 Incline dumbell row's are great for middle back thickness. T-bar rows on a machine or old school barbell are great also. Seated cable row's also are a great exercise for thickness. One thing you might notice is that guys who only use lat pull downs and never do pull ups have wide lats but not much development in the back this also depends on genetics.

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