can someone give me any tips on building my mid back? specifically my rhomboids/traps? I do many back exercises ranging from pull downs, pull ups, seated and standing rows, but this is the one area that I can't build. Its starting to look odd now because the areas behind my shoulder blades keep getting bigger, but it looks like I have a huge gap in between.
What can I do?
|
|
Results 1 to 30 of 34
-
10-04-2007, 11:58 PM #1Registered User
- Join Date: Oct 2007
- Age: 39
- Posts: 3
- Rep Power: 0
Can't build mid back between shoulder blades
-
10-05-2007, 12:21 AM #2u 'mirin teh Delts?
- Join Date: Sep 2004
- Location: New Jersey, United States
- Age: 46
- Posts: 1,966
- Rep Power: 9586
shrugs? deads? sounds like u are missing them wide grip pull ups are great for rhoms too.
The body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
NASM-CPT-CES
Nutrition Coach
-
10-05-2007, 12:25 AM #3Bringing back farmer tans
- Join Date: Jan 2007
- Location: Iraq
- Posts: 295
- Rep Power: 222
X2 on deads and shrugs.
-Your anger is a gift-
-
10-05-2007, 02:54 AM #4']['{[]}{[]}[[_
- Join Date: Apr 2005
- Location: New Zealand
- Posts: 23,443
- Rep Power: 52627
Heavy shrugs, squeezing like crazy at the top.
Hammerstrength shrugs are tops!
-
-
10-05-2007, 06:52 AM #5Registered User
- Join Date: Oct 2007
- Age: 39
- Posts: 3
- Rep Power: 0
thanks for the replies guys. deadlifts is something that I can't do right now, since I injured my back a while ago
and how would shrugs work the midback? I thought they were only benefifial at developing the upper traps. I used to do shrugs all the time and my upper traps got well developed so I stopped doing them. I also didn't notice any midback development, so was I doing them incorrectly?
flangmasterj, what are hammerstrength shrugs?
-
10-05-2007, 07:04 AM #6snooty academic
- Join Date: Dec 2006
- Location: Texas, United States
- Age: 44
- Posts: 24,401
- Rep Power: 39084
Try face pulls and make sure you squeeze and hold for a sec. People usually do them for rear delts but they also work your upper back and shoulder blade area. Same with reverse flys.
-
10-05-2007, 07:07 AM #7Squats traps to grass
- Join Date: Jul 2004
- Age: 99
- Posts: 34,816
- Rep Power: 74276
Behind neck pulldowns using a medium, parallel grip.Originally Posted by Java Man
Works like a charm.CSCS, ACSM cPT.
-
10-05-2007, 07:10 AM #8Banned
- Join Date: Oct 2004
- Location: Toronto, Ontario, Canada
- Posts: 11,480
- Rep Power: 0
I wonder what reverse flies would do.
-
-
10-05-2007, 07:19 AM #9Registered User
- Join Date: Jul 2006
- Location: Montgomery Village, Maryland, United States
- Age: 66
- Posts: 1,166
- Rep Power: 247
Bent over rows with a narrower grip.....Originally Posted by Java Man
-
10-05-2007, 07:32 AM #10IQ: 69
- Join Date: Apr 2007
- Location: Antarctica
- Age: 37
- Posts: 17,932
- Rep Power: 13047
Incline shrugs would help as well.
Though you might want to re-assess your rowing form...
In any pulldown/up or row, focus on pulling your elbows back, and squeeze shoulder blades together at the top.Interested in investing in militarizing poultry? Based in our Southernmost continent, no local taxes, no laws to worry about, guaranteed return! PM for further details
-
10-05-2007, 08:22 AM #11Registered User
- Join Date: Jan 2007
- Location: Belgium
- Age: 38
- Posts: 686
- Rep Power: 238
Why would that help?Originally Posted by jmusclehead
-
10-05-2007, 08:33 AM #12Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 44
- Posts: 21,176
- Rep Power: 1376
Deads for mid back thickness? Bubublicious advice.
-
-
10-05-2007, 09:09 AM #13Registered User
- Join Date: Nov 2006
- Location: Danville, California, United States
- Age: 51
- Posts: 1,910
- Rep Power: 624
I really like do low cable rows with an overhand grip and hands spaced about the same distance as when doing bb bench press. Pull the bar towards your lower chest/sternum - essentially towards your xiphoid process (that pointy bone at the bottom of your sternum) and make sure to squeeze your shoulder blades together. Supported t-bar rows (with a similar grip) are also very good.
Just keep in mind, the function of those muscles is to retract the shoulder blades, so any exercise that does so will work.Dr Clay Hyght, DC, CSCS, CISSN
www.DrClay.com
www.Labrada.com
Labrada Nutrition: "The Most Trusted Name in Sports Nutrition!"
The above is for informational purposes only and is not meant to be used as medical advice. Always consult your doctor prior to beginning any new diet, supplementation, or exercise program.
-
10-05-2007, 09:11 AM #14snooty academic
- Join Date: Dec 2006
- Location: Texas, United States
- Age: 44
- Posts: 24,401
- Rep Power: 39084
x2 Exactly.Originally Posted by Dr Clay
Anytime you want to develop a muscle, find an exercise that makes that muscle contract...that's pretty much it.
-
10-05-2007, 10:25 AM #15Registered User
- Join Date: Jul 2006
- Location: Montgomery Village, Maryland, United States
- Age: 66
- Posts: 1,166
- Rep Power: 247
LiftRite episode #9 with pro BB Toney Freeman. He demonstrates the close grip, underhand grip bent over row. He says it's a bit awkward because of the narrow grip, but, recommends it for hitting the middle back area.Originally Posted by Flying_Fox
Last edited by jmusclehead; 10-05-2007 at 10:38 AM.
-
10-05-2007, 10:39 AM #16Registered User
- Join Date: Feb 2007
- Location: United States
- Age: 37
- Posts: 90
- Rep Power: 212
Everything this guy said. Also do seated cable rows. There's also an exercise called overhead lat raise. It is meant to work the delts through a different range of motion, but it also works the traps.Originally Posted by genepool
Joe, #72
-
-
10-05-2007, 12:25 PM #17Registered User
- Join Date: May 2007
- Location: Winnipeg, Manitoba, Canada
- Age: 56
- Posts: 3,523
- Rep Power: 5148
Seated Cable rows with an overhand grip.
-
10-05-2007, 12:27 PM #18Registered User
- Join Date: May 2007
- Location: Winnipeg, Manitoba, Canada
- Age: 56
- Posts: 3,523
- Rep Power: 5148
Dr Clay
Sorry, just noticed that you posted the same advice. My bad!
-
10-05-2007, 01:07 PM #19Registered User
- Join Date: Jul 2007
- Age: 41
- Posts: 289
- Rep Power: 222
deads, lat shrugs, shrugs
-
10-05-2007, 01:44 PM #20Registered User
- Join Date: Jan 2004
- Age: 44
- Posts: 664
- Rep Power: 398
Reverse pec deck for the rhomboids.
-
-
10-05-2007, 05:55 PM #21The BACKMAN
- Join Date: Aug 2005
- Location: District Of Columbia, United States
- Posts: 26,327
- Rep Power: 35174
Deadlifts smash this area.
The upper back is maintained in a flat position (scapula retracted/depressed).Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
-
10-05-2007, 06:44 PM #22Iron Snowflake
- Join Date: Jun 2005
- Posts: 25,053
- Rep Power: 64000
Power snatch
I don't know either lol
-
10-05-2007, 06:45 PM #23beepbeep
- Join Date: Sep 2007
- Location: United Kingdom (Great Britain)
- Posts: 5,287
- Rep Power: 1711
To build mid back simply do bicep curl followed by medial bench press squat
beepbeepimaJew
1k+
-
10-05-2007, 07:48 PM #24Registered User
- Join Date: Mar 2007
- Location: BC, Canada
- Age: 39
- Posts: 464
- Rep Power: 219
DD didn't grow a thicker mid back from deadlifting, therefore deadlifting doesn't help with mid back thickness?Originally Posted by DiamondDelts
-
-
10-05-2007, 08:02 PM #25u 'mirin teh Delts?
- Join Date: Sep 2004
- Location: New Jersey, United States
- Age: 46
- Posts: 1,966
- Rep Power: 9586
Your traps run from your neck down to about the bottom of the shoulder blades. Shrugs work the entire trap. not the "upper" trap. Not exactly 100% what area of your back you are describing. but Pull ups, done properly and with weight are great for overall back development. Bent over rows are also excellent.Originally Posted by Java Man
when you do pull ups you want to arch back slightly and end at the top of the motion with the bar almost to your chest, kinda like a half row. fantastic for back growthThe body is lazy, unless you give it a reason to grow it won't
Tho I walk thru the valley of the shadow of Death I shall fear no evil, for I am the baddest motherf*cker in the valley
I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds - Henry Rollins
NASM-CPT-CES
Nutrition Coach
-
10-05-2007, 08:07 PM #26Registered User
- Join Date: Feb 2006
- Age: 52
- Posts: 34
- Rep Power: 0
T-Bar rows...Originally Posted by Java Man
-
10-05-2007, 09:11 PM #27BCAA Abuser
- Join Date: Apr 2007
- Age: 40
- Posts: 667
- Rep Power: 266
Wide-Grip Seated Cable Rows With an Overhand or Neutral Grip.
Bonecrshr #9
"Do or do not. There is no try."
-Yoda
I will rep you back if you send me a pm with a link to a post in it (yes lazy).
-
11-17-2007, 05:55 PM #28Registered User
- Join Date: Aug 2005
- Location: Singapore
- Age: 43
- Posts: 2,481
- Rep Power: 4976
How about a seated tug of war pull using a laden sled?
It looks like a seated cable row just that you pull the sled towards you.
I did it yesterday for the first time and god,my midback is sore today...My goal when I come in everyday is to make sure if somebody beats me,it is not because they outwork me. ~Layne Norton.
-
-
11-17-2007, 06:01 PM #29süß kugelsack, brau
- Join Date: Jul 2007
- Location: Fap fap fap, United States Virgin Islands
- Age: 35
- Posts: 12,300
- Rep Power: 23551
BTB shrugs, incline shrugs, medium hammer grip cable rows, rack pulls/deads
-
11-17-2007, 06:30 PM #30Registered User
- Join Date: Dec 2006
- Age: 34
- Posts: 251
- Rep Power: 216
Wide grip rows to your upper chest. This'll also hit the rear delts hard too.
You also might have scapular winging, in which case push-ups and standing military press might help.
Bookmarks