help with my back day

[gmoney]

Hey all,

I've always based my back day around starting with four or five sets of heavy wide grip pull ups. I feel like I've got some great lat development but my middle back is reeeallly lacking. A typical back/biceps day for me would go

Weighted wide grip pull-ups 4-5sets of 6-8reps
Seated Cable rows 3-4sets of 8-10reps
Bent-over row machine 3 sets of 8-10
Then some biceps

My upper traps have pretty good development but the part of my traps between my shoulder blades are lacking and so are my rhomboids.

Any suggestions on how to change up my training to really hammer this area?

[Talo]

Heavy Deadlifts wil help.

[Memo]

rows, and hammer strength pulls

[O-Train]

Half the problem is probably knowing how to properly contract the muscles. You need to bring your arms up and away from your body.

But don't take my word for it, Dorian will show you:
http://www.youtube.com/watch?v=zO2Zq0yJeWI&feature=related
Skip ahead to around 7:15

[Memo]

im getting A Week In The Dungeon video, looks like good stuff

[C-money]

use lots of different types of rowing movements to build thickness there

[PdH]

Sergio Oliva told us T-Bars mofo, T-Bars

[Ritch]

^^^ That`s what I would have said. I actually find cables better than barbell rowing movements. Some gyms have really good seated rowing machines with a small pad that you lie your chest against and let you pull unilaterally. Pulling one side at a time makes a huge difference.

But 3 exercises is not going to cut it. I see you have 2 that are for what you`re looking for, I`d add another one. Take your pick, there`s many different grips (pronated, supinated, neutral) and hand spacings you can use. One arm rows are a good one also.

Deadlifts would definetly help as well.

[CanadianIron]

T-bar rows are wicked (butterfly handle under 1 end of a barbell with a couple plates)... or when you're doing seated rows, only do half reps with the handle closer (dont stretch out), this IMO will teach you how to flex and recruit those muscles.

[z83]

t-bar, favorite back exercise

[JonnyO]

To get a good feeling of the muscles you want to work on there on your back go to the smith machine and warm up on bent rows. Go light, i start with 25's a side and hold at the top of the rep for a second or two count, then lower slowly, explode up with 1-2 second hold. This will fire up the muscles you want to target and give you an idea how to properly row recruiting those muscles instead of using body motion to move the weight like most guys do. Just to give you an idea of weights, I think the heaviest I get up to doing them like this is 245 for a good 10-12 reps with holds. Your back will be on fire when done right. I thank John Meadows for teaching me to row properly and feel my back a lot more.

[gmoney]

thanks for the tips. I'm gonna try starting off my workout with some bent over rows.

those dungeon videos are sick!

[Danger]

You split back with another body part? Why not give it a whole day, it is after all the largest muscle group on your body.

For traps you cant really beat deadlifts or Bent BB rows, I dont think I have ever seen anyone with great traps who doesnt deadlift.

[gmoney]

It's really a upper back/biceps day. I have been thinking about starting a new split with a day just for back.

[HULK]

Dead lifts, heavy bent barbell rows, t-bar rows, cable row and one-arm dumbbell rows for lower back. Keep the reps at 12. If this doesn't work then nothing will.

[Praetorian]

Deadlifts, bent rows, and chins are the staples of a back workout...you are missing 2 out of 3.
P

[Sexxxton]

I'm with Canadian Iron, old skool T-bars with the cg v-handle. Keep your elbows tucked right in to your sides.