Best exercises to widen upper back? and

[mistahsaleen]

how do you achieve the middle area of your back, where u have that muscle definition running down along the sides of your spine? what type of routine,intensity,weight, rep/set should i use? i don't want to get too big but just have width with that middle running? any help would be greatful...thanks

 

[SgtSlaughter]

you don't have the determination to get "too big" anyway, so don't worry.

(had to say it.)

Ok, the spinal erectors... the 2 big slabs of beef.... HEAVY 90* bent over barbell rows and Good Mornings, & OLY Squats did it for me.

Back thickness and width, Dead lifts & more rows.

Heavy.

Try a 5x5 program, it's a physique changer. You'll only get fat if you eat like shit, abs are made in the kitchen not the gym.

 

[Inhibitor13]

How do you perform a Good Morning? Ive heard of it..

 

[SgtSlaughter]

How do you perform a Good Morning? Ive heard of it..

http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Standing Good Morning.mpg

 

[Protobuilder]

It sounds like you're talking about the lower and middle trapezius muscles as well. Bench shrugs. Lay face down on a high bench. Grab the bar and just pull your scapula together, shrugging your shoulders straight back.

and any kind of dynamic pulling like power cleans will work as well.

And all the stuff Sarge mentioned.

 

[SgtSlaughter]

^^^