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  1. #1
    Registered User Kotsobali's Avatar
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    How to train Infraspinatus ?

    I've seen it developed by some guys at the gym and only then the back looks wide. Without having this muscle developed there is a huge gap between the lats and the rear deltoid. This muscle really connects the rear deltoid with the lat and makes the back wide.
    But what exercises cause this kind of development ?
    See attachment photo
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    Last edited by Kotsobali; 08-13-2020 at 01:44 PM.
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  2. #2
    Nameless King faithbrah's Avatar
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    never heard of that before... maybe just normal back work? good programs give you good results either way, so why not just do them? i don't think "extra infraspinatus work" is something you should worry about
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    Registered User air2fakie's Avatar
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    Just do proper back exercises - heavy rows, heavy pullups/pulldowns. You don't need to try to isolate the infraspinatus, teres, etc. No one with a huge back otherwise is going to have just a lagging infraspinatus. Most people just call that whole area the upper back.
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    Registered User BeginnerGainz's Avatar
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    Why on Earth would you want to work a muscle in isolation who’s sole purpose is to NOT work in isolation?

    The 4 rotator cuff muscles do not get worked like regular muscles do, but are trained with most push and pull movements.
    Last edited by BeginnerGainz; 08-14-2020 at 09:55 AM.
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    Originally Posted by Kotsobali View Post
    I've seen it developed by some guys at the gym and only then the back looks wide. Without having this muscle developed there is a huge gap between the lats and the rear deltoid. This muscle really connects the rear deltoid with the lat and makes the back wide.
    But what exercises cause this kind of development ?
    See attachment photo

    Barbell bentover rows to chest



    Also, if you say "I've seen it developed by some guys at the gym" why don't you watch/ask how they train their back?
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  6. #6
    Registered User Garage Rat's Avatar
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    I totally get where your trying to target.
    Yes there are movements/exercises that can help that area.
    Impossible to totally isolate as with most muscles another area will contribute.
    Basically we're talking upper outer back.
    Here's some things i do.
    Wide lat pulldowns,elbows out to the sides,let the scapula dislocate at the top,pull down thinking upper arms pulling to about forehead( yes a 2/3 or partial movement)then back up.
    Do them under control down and squeeze the upper back,let back up for a full stretch.
    Another one i do is a combo super set,chest supported rows with a full contracted hold(pull as far as you can and hold for maybe three seconds)and do five reps then go right away to pushups five reps thinking about contracting the scapula at the bottom then over extending at the top to where your back is sort of curved,repeat at a controlled pace for five reps.
    Do several sets,you will certainly feel threat area.
    One arm rowing works well with elbow going in an almost outward direction( maybe just under a 90 degree angle),let the DB come down across the under side to the opposite side for a good stretch,then repeat.
    Dont jerk the weight up but make a good controlled row thinking of pulling the upper arm with the upper back muscle.
    Good luck.
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