Best Back exercises (between shoulder blades)

[SchoolBoii]

What are some execises that i could perform that would give me results quickly for the part of your back between your shoulder blades? I want to and really seriously need to beef that part of me up! My shoulder blades poke out and i look like a bird or something lol

[keys_10]

Your looking at the bottom of your traps and rhomboid, T-Bar row should do the trick.
Really squeeze the target muscle at the top of the movement.

[-Lucifer]

The muscle group you're referring to is known as 'trapezius'.

http://en.wikipedia.org/wiki/Trapezius_muscle

Some good exercises to hit that area are :-

1. BB/DB shrugs
2. BB/cable upright rows
3. Behind the back shrugs
4. Deadlifts

[BuckSpin]

Probably rows or shrugs down right, but a tidbit picked up from Victor Martinez is that the narrower the grip, the more it hits exactly where you describe. He got that from Dorian Yates & Johnnie Jackson, who have some of the freakiest traps ever.

[callmeG]

deadlifts
overhand rows
tbar rows
middle back shrugs

[Al Swearengen]

quickly = not a damn thing will help you

hard work over several months/years = all the above ^^

[CaptainGorgeous]

T-bar rows or BB rows with the torso angled at around 45 degrees.

[lulswut]

This is one of the areas of my back that is most developed, and I have done DB single arm rows (bent over the bench or standing), chins (varying grips), deadlifts and shrugs.

[zildjian_4]

full ROM on any row.

[cantide5ga]

Best IMO, is a rack deadlift. Focusing on the most amount of weight while still being able to hold your shoulders back. You need to look at that area as isometrically holding things together, as other mentioned exercises lengthen and contract other muscles to get those movements done. That area is hardly a prime mover in most cases.

[Omfgorzzz]

Reverse grip bent over rows have worked well for me.

[stealth_swimmer]

DB Rows (with both arms at the same time) and T-bar rows with the 25 lb plates for a larger range of motion and to emphasize that area.

[johnderriLLL]

chinups and deadlifts and 2 rules go heavy and hard.

[RoccoTanno123]

rows (esp. t-bar and bent over) and deadlifts

[jack_of_all]

The shoulderblades sticking out could be scapular winging (Google it). Depending on the cause lifting may or may not fix it.

[starting-big]

Probably rows or shrugs down right, but a tidbit picked up from Victor Martinez is that the narrower the grip, the more it hits exactly where you describe. He got that from Dorian Yates & Johnnie Jackson, who have some of the freakiest traps ever.

this CG rows or shrugs will work well.. focus on the squeeze and form

[hessunit]

The muscle group you're referring to is known as 'trapezius'.

http://en.wikipedia.org/wiki/Trapezius_muscle

Some good exercises to hit that area are :-

1. BB/DB shrugs
2. BB/cable upright rows
3. Behind the back shrugs
4. Deadlifts

That's rather assumptive, no?

Sounded more like mid and lower traps and romboids...? So, if that's the case, any kind of row should help more than shrugs.

A lot of guys are saying to go narrow, but I would say try something different. A narrow, seated cable row, done properly....squeezing the elbows back and together should really hit the lower lats hard. In my experience, a wide neutral grip row will hit this area better.

Also try prone incline shrugs at about 45 degrees.

[-Lucifer]

That's rather assumptive, no?
Sounded more like mid and lower traps and romboids...? So, if that's the case, any kind of row should help more than shrugs.
A lot of guys are saying to go narrow, but I would say try something different. A narrow, seated cable row, done properly....squeezing the elbows back and together should really hit the lower lats hard. In my experience, a wide neutral grip row will hit this area better.
Also try prone incline shrugs at about 45 degrees.

The OP said, "My shoulder blades poke out and i look like a bird or something". Looks like he has no trap development.

Yeah, narrow grip bentover BB rows will do the trick. I know they hit the rear delts but if you really squueze, they will hit the rhomboids too. Close grip pulldowns work well too.

I love neutral grip pullups to hit the lower lats (shoulder width).

[kitarpyar]

What are some execises that i could perform that would give me results quickly for the part of your back between your shoulder blades? I want to and really seriously need to beef that part of me up! My shoulder blades poke out and i look like a bird or something lol

Deadlifts, Heavy shrugs, high pulls, power-cleans, bent-over barbell rows.

[Confuzzl3dOn3]

Quick question - which exercise is best for building the lats and traps to get that nice and wide V back. Would you say pull-ups, rows or power cleans? I was just wondering because Rippetoe advises doing cleans, but i just do kethnab's variation doing pendlay's rows instead. Would i benefit more just sucking it up and doing power cleans instead even if i have no idea how to do em?

[imasavage]

Quick question - which exercise is best for building the lats and traps to get that nice and wide V back. Would you say pull-ups, rows or power cleans? I was just wondering because Rippetoe advises doing cleans, but i just do kethnab's variation doing pendlay's rows instead. Would i benefit more just sucking it up and doing power cleans instead even if i have no idea how to do em?

I'd do the rows. Rows are notorious for beefing up the back, and besides power cleans is such a huge movement. I'd rather put the focus on the back with a row.

[Opies]

Quick question - which exercise is best for building the lats and traps to get that nice and wide V back. Would you say pull-ups, rows or power cleans? I was just wondering because Rippetoe advises doing cleans, but i just do kethnab's variation doing pendlay's rows instead. Would i benefit more just sucking it up and doing power cleans instead even if i have no idea how to do em?

wide grip pullups are generally the best for building width. Rows are better for building thickness

[SquatTilYouDrop]

quickly = not a damn thing will help you

hard work over several months/years = all the above ^^

Hit the nail on the head!

Time + Hard work. The OP, wants what most people in here have been working their asses off for years now.

If only it were that easy. If only!

[BFJ]

band scapular retractions, there's a good vid of matt kroc doing them on youtube. you really have to focus on where you initiate the movement (by squeezing the shoulder blades) not horizontally extending the arms.

http://www.youtube.com/watch?v=kpy2R...e=channel_page

no hate on matt kroc, he's a beast, but i like to have my arms a little lower than this to really focus on the middle/lower traps

[Mikael92]

just make sure you start any movement with your shoulder blades retracted and depressed....and keep them that way during the movement.....and then really squeeze at the end of the movement.

[zildjian_4]

band scapular retractions, there's a good vid of matt kroc doing them on youtube. you really have to focus on where you initiate the movement (by squeezing the shoulder blades) not horizontally extending the arms.

http://www.youtube.com/watch?v=kpy2R...e=channel_page

no hate on matt kroc, he's a beast, but i like to have my arms a little lower than this to really focus on the middle/lower traps

cool, however, the tension when your arms are forward isnt there, nor is it there at the end when your arms are straight.. doing these with cables is much better since theres more tension through the whole movement

ps, tht dude does 300x7 db rows...lol...never seen that b4.

[SchoolBoii]

hey guys wow you reallly reply super quick. thanks for the support, all of this knowledge will really help me out because i did not really have an idea of how to approach developing that part of my body. you guys are awesome

[fatgingabastard]

Hey SchoolBoii I used to have same problem area. Although not as bad thanks to extra body fat! The answer is Face pulls! Have a look on youtube.
Fatgingabastard

hey guys wow you reallly reply super quick. thanks for the support, all of this knowledge will really help me out because i did not really have an idea of how to approach developing that part of my body. you guys are awesome

[Niblixdark]

hey schoolboii i used to have same problem area. Although not as bad thanks to extra body fat! The answer is face pulls! Have a look on youtube.
Fatgingabastard

1#
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[_OZ_]

Rhomboids are hit nicely with this exercise, rearward shrugs. Use different levels of incline to emphasise different fibers.