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  1. #1
    Registered User Kingi82's Avatar
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    alternatives to grow thinkness in back

    need help!

    Im a pro wrestler that has wear and tear on my neck, heavy horizontal rows cause this neck issue to flare up(basically when i start to build muscle between my shoulder blades it causes a nerve impingement meaning i cant move my head for an extended period) it last happened in feb, ive avoided heavy horizontal row and its been fine but im lacking in thickness in my upper back now.... anyone experienced this or know any alternatives to help me build some thinkess? corner rows, t bar rows and bent over rows i cant progressively overload... thanks
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Bent over side raises might build your mid back a bit without bulking the lats too much. Rhomboids, teres etc, they're not very big but probably will help.
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    If you have a chest supported row bench try shrugs on it (no elbow bend).
    Other options may be the "bat wing row"exercise.
    Do a search for it,a favorite of coach Dan John for the area your trying to focus on.
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    temporary illusion supramax's Avatar
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    Originally Posted by Kingi82 View Post
    need help!

    Im a pro wrestler that has wear and tear on my neck, heavy horizontal rows cause this neck issue to flare up(basically when i start to build muscle between my shoulder blades it causes a nerve impingement meaning i cant move my head for an extended period) it last happened in feb, ive avoided heavy horizontal row and its been fine but im lacking in thickness in my upper back now.... anyone experienced this or know any alternatives to help me build some thinkess? corner rows, t bar rows and bent over rows i cant progressively overload... thanks
    Upper back thickness? It's hard to beat power cleans and snatch grip high pulls, but I don't think you should do them. Try a strict muscle snatch.
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  5. #5
    Registered User Kingi82's Avatar
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    Originally Posted by supramax View Post
    Upper back thickness? It's hard to beat power cleans and snatch grip high pulls, but I don't think you should do them. Try a strict muscle snatch.
    ok havent looked at clean and snatch work, worth a go thanks
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