How to get that middle back thickness/x back

[Phishtribe]

What workouts are best at targeting the middle upper and middle middle back if that made sense? Anyways I have a nice back build and lats r great but almost overworked compared to my middle back. How can I get that x in the middle. Just looking at the top 3 exercises that will target it.

 

[bigbassturd]

Top 3:

Heavy deads.
Heavy deads.
Heavy deads.


Make sure you get that tight squeeze feeling at the peak before you release, otherwise you are wasting your time and doing a trap workout.

 

[Phishtribe]

Great so I'll start with a dead lift. What about an isolation exercise to finish?

 

[bigbassturd]

I do both extensions and full rows. Be careful with weighted extensions though, as it's similar to 'lifting with your back' and can cause some injuries.

Alot of core workouts like planks also target your middle back

 

[Evan Tipps]

Deads are mostly glutes/quads but they will help some with the thick look. Do heavy incline db rows/tbar rows and deads will help some to.

 

[joeblow12345]

Deads, cg tbar rows, cg seated rows, heavy db rows. Rotate the different rows, but the close grip really thickens the back. I do wide rows after a close grip. I also do cg pulldowns after wide or pull ups.

NTBM REP

 

[oxymoron]

Deads, cg tbar rows, cg seated rows, heavy db rows. Rotate the different rows, but the close grip really thickens the back. I do wide rows after a close grip. I also do cg pulldowns after wide or pull ups.

NTBM REP

^^^ this, alternate diff exercises.

Barbell rows, Cable rows, Tbar rows and Dumbbell rows. Usually 2 of these 4 per back day along with pull-ups and pull-downs.

 

[ChadMaestro]

Anyone who says deads are for quads are bending their legs way too much.

I would recommend:
Deadlifts, Yates Row, T Bar Row - and close grip pull downs to work lower lat width.

 

[Evan Tipps]

Anyone who says deads are for quads are bending their legs way too much.

I would recommend:
Deadlifts, Yates Row, T Bar Row - and close grip pull downs to work lower lat width.

Nah. Just proper form. Enjoy wrecking your back in the future!

 

[rustilldown]

Yeah your quads are the main driving force off of the floor. Drive with the quads and then straiten the back dragging that bar up your shins basically. If your not driving with the quads you are doing more of a SLDL


Ride it like you stole it!!