mid back exercises?

RK19 · Post by **RK19** » Mon Feb 02, 2009 3:34 pm

what are the best freeweight exercises for the mid-back? the only exercises i do for the back are rows and weighted pullups.

swanso5 · Post by **swanso5** » Mon Feb 02, 2009 4:38 pm

there's a plenty of row variations

chest supported rows
db rows
bent rows
inverted rows
stabding cable rows
seated rows
face pulls
scarcrows

all these can be done with various grips too
you donlt need a lot of varitety...effort trumps variety everytime

RK19 · Post by **RK19** » Tue Feb 03, 2009 3:25 pm

i do bent over rows with normal and reverse grips.

i hear that chest supported rows are really good but bench wont allow this,because of the position of the strength pillars.

db rows i can do although i need to use very low weight (embarassingly low weight) as shoulder joints start hurting,but the form is fine.

maybe a closer grip on the bb bent over rows will target more of the middle back?

southernsoftie · Post by **southernsoftie** » Fri Feb 06, 2009 6:31 pm

Try reverse flies as a different exercise to the row variations.

1) Sit on the edge of a bench, feet and thighs together with pair of dumbells under your thighs

2) Pivot forward from the hip, so your chest is only just off resting on your thighs.

3) Pick up the dumbells, keep a bend in your arm.

4) Keeping your torso still, squeeze your shoulderblades back to raise your arms until the dumb bells are level with your head, and then slowly lower until they're under your thighs again.

Really good for targetting the rhomboids.

southernsoftie · Post by **southernsoftie** » Sat Feb 07, 2009 12:00 pm

Here you go, found a good video of the reverse fly:

http://www.muscleandstrength.com/exerci ... e-fly.html

RK19 · Post by **RK19** » Sat Feb 07, 2009 12:08 pm

thanks.

southernsoftie · Post by **southernsoftie** » Sun Feb 08, 2009 10:26 am

No worries. Let us know how you get on with them.

swanso5 · Post by **swanso5** » Sun Feb 08, 2009 5:46 pm

not the best option...loa dis too low...an exercise using 10pds will never balance out an exercise using 200pds (benches)

southernsoftie · Post by **southernsoftie** » Mon Feb 09, 2009 8:50 am

This assumes you use them as the only exercise to counter a bench press.

When I work a muscle group, I will use 4-6 exercises. This one exercise can sit alongside heavier rows, supine planks, etc. It allows for a focus on one particular muscle. As part of a rounded routine I believe it has its place. If nothing else it adds variety.

Don't think it should be ignored just because you can't move as much weight, which you wouldn't expect to as it's a much smaller muscle.

RK19 · Post by **RK19** » Mon Feb 09, 2009 4:53 pm

tried those reverse flies today....not for me. strained shoulders more than anything else and i was using a ridiculously low weight too. i think il just stick to pullups and rows.

does how wide/narrow your grip with bent over rows determine which part of the back gets hit? its just that im starting to get that "v" shape in the back but the center doesnt look as big as the sides?

southernsoftie · Post by **southernsoftie** » Mon Feb 09, 2009 5:33 pm

Fair dos

swanso5 · Post by **swanso5** » Mon Feb 09, 2009 5:39 pm

Don't think it should be ignored just because you can't move as much weight, which you wouldn't expect to as it's a much smaller muscle.

why waste time isolating it then when you can do heavy rows and do the same thing but train half of the posteriour side of the body in 1 go??

horizontal pulling (rows) will get mid back on maoste xercises if you're doing them right...it all depends how far back you get your elbows back behind the midline of the body...vertical pulling (pull ups etc) will get lats/width

RK19 · Post by **RK19** » Tue Feb 10, 2009 2:58 pm

when doing rows i try to really squeeze the shoulder blades together,same with pullups. so basically rows and pullups are all you really need if your doing them right?

swanso5 · Post by **swanso5** » Tue Feb 10, 2009 4:44 pm

i do them and the odd face pull ans scarecrow variation