back workout

[killa in manila]

what back routine targets your lats and wich one targets the midle of your back?

 

[Lee]

dumbell rows, t-bar rows, bent over rows, rows rows rows

do rows

 

[MidwestJ]

weighted pullups will give you what you seek.

 

[OXANDRIN]

my back workout

- Pull-ups 4 sets (failure on all 4 sets)
- Bent over Rows 4 sets (failure on last 2 sets)
- Deadlifts 4 sets (failure on last 2 sets)

 

[killa in manila]

to target the midle of your back,you do wide grip? or close grip?

 

[vinylgroover]

to target the midle of your back,you do wide grip? or close grip?

I think you're getting too caught up in technicalities. Deadlift, rows and pull-ups will work every inch of your back.

 

[killa in manila]

yes but i want to know specifics

 

[Dirty Workout]

Rows and deadlifts will work middle and traps

Pulldowns and Pullups will work your lats.

Does that answer it?

 

[louden_swain]

T-bar rows. . . . . builds that thick column of muscle in the middle back.

 

[Vortexx]

I have decided to split up my back routine in three synergetic regions, to be trained seperately:

1. upper traps, rear delt, lower back

exercises used:

- deadlift (hits lower back and the traps really hard)
- rear delt machine, bentover cable rows (rear delt, upper traps)
- face pulls (rear delt, upper traps
- GM (lower back)
- shrugs (traps)

2. lower traps, romboids, teres
- all kinds of (barbell/t-bar/cable rows where you let elboys flare out and away from your torso, keeping the elbow close to the torso, next to your hips, like in dumbell row mainly stimulate lats)
- pulldown behind neck

3. lats
- all kinds of chins and pulldowns in front and essentially all kinds of rows where you keep your elbows close to your torso.