Thicker mid back?

[b fold the truth]

Honestly...

I like doing rows with bands. I can turn my hands and body any which way that I want to so that I can hit wherever I want...

B True

 

[JollyRogers]

What are some good exercises to thicken the lats & middle back area...? And please don’t say deadlifts or squats, I need some isolation moves to work that specific area, they are lacking for my preferences, I need that thick look at the back. ty

 

[kingc_79]

underhand shoulder or narrow grip rows

 

[The_Eviscerator]

T-bars with a close grip and a hellacious contaction at the top. One of my favorites.

 

[bignate73]

rows, zercher movements, more rows.

 

[coolcolj]

Raises with you arms in various Y shapes will hit the mid traps.
Arms moving up high like a snatch or down lower etc

lying face down on an incline bench - thumbs up if you have cuff probs.

These exercises are some that are used for cuff rehab

 

[SeanHolmz]

Yates Rows.

 

[hellboy]

Every time I do bb rows I feel it more in my lower traps/ rhomboid area. I never feel it in my lats. I've tried these with different grips and different angles but it's always middle back and never lats for me. Mebbe I'm doin em wrong?

I have noticed that really wide grip pulldowns and chins tend to make my lats sore. I can't ever get my chin over the bar in this position but just trying to get it there causes an intense contraction in the lats that I can really feel the next day.

 

[Deleted member 33117]

T-bars with a close grip and a hellacious contaction at the top. One of my favorites.

That should do the trick.

 

[slinky]

T-bars with a close grip and a hellacious contaction at the top. One of my favorites.

I second this one.

 

[JollyRogers]

Here is a back shot of the areas I have marked out, so you can get a better idea.


http://www.hpphoto.com/servlet/LinkPhoto?GUID=1bad2268-71c3-716e-bcc9-6a6f7c7a500b&size=

 

[coolcolj]

Well the raises I described above will hit the traps in that area.

The other small back muscles will require some sort of row with elbows out and pulled high in line with shoulders.

 

[The_Eviscerator]

Here is a back shot of the areas I have marked out, so you can get a better idea.

OK... you are looking for detail... in that case: high rows to the neck would be a winner.

Check this article out for more info:


Charles Poliquin top 7 Upper Back Exercises

I am doing more of number 4 and number 6 on his list to bring out some weak areas in my back.

 

[JollyRogers]

I think that would work awesome Eviscerator !

thanks guys, I will try many and see what works best, thanks

 

[coolcolj]

You can use dumbells as well - better IMO - just pull the dumbell up high with elbows out.

 

[longarms]

Nice tats & lats, Jolly.

The high rows got me pumped just thinking about them.

Doin what you've been doin seems to be pretty productive.

 

[Liftbig]

bent over bb rows, cs rows, t-bar rows. my favorite heavy back moves. and you can do them in different planes to hit your back a little different each time.

 

[collegiateLifter]

T-bar rows


give em a shot

 

[MidwestJ]

t bar rows are what you need