A lift to take care of this?

[AEKDB]

Try power cleans as you do not need to dip too low to catch the weight. Chain greatly improved my clean by teaching me to accelerate the bar all the way through the lift.

 

[OMEGA]

1 Arm Rows......bent barbell rows too

correct answer

 

[needfasp3ed]

Old thread.... New update

Im not sure how you guys are about posting on old threads on this site, but I figured I would give an update.

The strength in my upper back has increased DRAMATICALLY. I was doing more weight on the BB rows almost every week. I dont really seem to notice any more thickness being added yet after a month of attacking my back like crazy. Maybe its too early to start getting frustrated that Im getting stronger and gaining weight, but yet the looks of my back have not changed.

I would like to hear your thoughts.

Thanks

 

[Azinine]

Personally, I don't have a problem if the OP posts an update to an old thread. In fact, I love it.

I would say congrats on getting stronger every week. Keep it up, man. If you keep adding weight every week, you're gonna get bigger eventually.

Are you deadlifting?

Keep us posted.

 

[needfasp3ed]

Are you deadlifting?

Once a week. Is that enough? I got the idea that the deadlift was more for the lower back, is that true?

 

[Azinine]

I must admit that I'm a relative n00b.

Saying that, I think Deads once a week is enough. I'll also say that deads REALLY get my upper back. That's the only place I get sore after doing deads. Maybe there;s a form problem? I don't know... I'm sure some more knowledgeable bros will chime in eventually.

 

[silver_shadow]

Once a week. Is that enough? I got the idea that the deadlift was more for the lower back, is that true?

once a week is fine for many less experienced lifters, less frequent for more advanced.

the dead is a compound lift which effectively hits much more than just your lower back.... it hits your traps, lats, forearms, abs, glutes, hams, quads and to an extent even your biceps.

 

[sugashane]

I can't say for sure, but to me it looks like a muscular imbalance. Ever muscle has an antagonist. And they should be about equal in strength.
Have you ever seen the guys who bench all the time, but neglect most of the other muscles, but especially their back? Their shoulders are forward, and hands are turned in when standing relaxed. Thats because their chest and front delts are naturally pulling more than their rear delts, lats, rhomboids, ect.
Do deads, rows, and pull ups or pull downs. Working the muscles that pull your shoulder blades together will make them stay together more naturally. And even if you have a slight alteration in your bone structure, its obvious that it is nowhere near chronic, so adding musculature to your back would make it impossible to see IMO. Good luck!

 

[Ceros]

I agree with the people from above... Deads!

do a 5x5 or something with deads, works well for me. I've gone from a 225 1rm on deads to a 390 5rm now, can't wait for that 405 x 5. My back looks awesome now!

 

[needfasp3ed]

I can't say for sure, but to me it looks like a muscular imbalance. Ever muscle has an antagonist. And they should be about equal in strength.
Have you ever seen the guys who bench all the time, but neglect most of the other muscles, but especially their back? Their shoulders are forward, and hands are turned in when standing relaxed. Thats because their chest and front delts are naturally pulling more than their rear delts, lats, rhomboids, ect.
Do deads, rows, and pull ups or pull downs. Working the muscles that pull your shoulder blades together will make them stay together more naturally. And even if you have a slight alteration in your bone structure, its obvious that it is nowhere near chronic, so adding musculature to your back would make it impossible to see IMO. Good luck!

Good point! Thanks