GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Women's Discussion Board
 Best exercises for middle back---
|
| Author | Topic: Best exercises for middle back--- | ||
|
Elite Bodybuilder 
Posts: 1234 |
In everyones opinion what are the best exercises to hit the middle back region---I need to build up my "christmas tree" area, been doing heavy bent over rows, dorian rows, and deadlifts (for the lower back)....     | ||
|
Pro Bodybuilder 
Posts: 368 |
The grip more than the exercise is where I notice the impact. A wide grip raises the stress point on my back to the upper lats...but you look like you're doing fine there. I think that the narrow, semi-sup on any of the rows gives me an execellent pump on the lower half of my lats. cable rows and t-bar with little to no swing in the low back works wonders for me. ------------------ | ||
|
Elite Bodybuilder
Posts: 893 |
I agree with JayeLynn. A narrow, neutral grip works well on all back exercizes. One armed DB rows with a pull towards the hips is also a favorite of mine. | ||
|
Pro Bodybuilder
Posts: 368 |
oh! and I should also add that I employed a new twist to that with the rowing machine (I know, that's cardio). My wrists were getting sore so I reversed my grip (ie, palms up). It felt wonderful! | ||
|
Amateur Bodybuilder 
Posts: 277 |
Barbell rows are THE thing for any area of the back. I grip adjustment and an adjustment to angle you bend at and KAPOW! Your hitting a different area of the back. (I like a 70 degree bend, underhand grip, just outside shoulder width). I say barbell over dumbell, also. With barbell, you are forcing the erector spinea to be under continuous tension. With dumbells, the leg on the bench takes a lot of stress off the back. Plus, dumbells allow more swing and cheat in the movement since you are able to jerk around to move the weight. Deadlifts are a must off course, but barbell rows will add to the definition of the area surrounding the "christmas tree" and make it all the more 3D and impressive! ------------------ | ||
|
Amateur Bodybuilder
Posts: 195 |
FitnessChick: Have you ever tried anavar? | ||
|
Pro Bodybuilder
Posts: 342 |
good mornings & reverse hypers | ||
|
Amateur Bodybuilder
Posts: 136 |
Narrow grip chins (palms towards you,hands touching) super setted with T-bar or seated pulley rows. Again, hands as close as possible with hammer grip(palms facing each other). I like to super set 1st exercise heavy/ lower reps (4-6) and 2nd exercise slightly lighter with higher reps (8-10). Switch order of exercises for each subsequent workout. If you can only do 1 exercise go with bent rows and vary your grip for emphasis on different areas of the back. WW | ||
|
Elite Bodybuilder
Posts: 1234 |
FitnessBarbie----nope, never used anavar for middle back thickness---J-K !!!! No- just winny.... | ||
|
Pro Bodybuilder
Posts: 489 |
you need about 5 lbs more muscle. Then your back will fill out nice
|
| |
posted October 03, 2000 03:20 PM