Upper Back

  1. Registered User
    AK4lyfe's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2011
    Posts
    67
    Answers
    0


    I feel like I'm lacking in the middle of my upper back and in my rear delts. Can anyone give me some good mass exercises?

    My shoulder won't allow me to do overhead presses so I sub those with Arnold presses. And rows don't seem to hit it hard.

    Current back day:
    Deadlifts w/w/10/8/5
    Bent over rows:10/8/5
    Seated rows: 10x4
    Wide grip pull: 10x3

  2. Registered User
    jumpshot903's Avatar
    Stats
    6'3"  215 lbs.
    Join Date
    Feb 2009
    Posts
    1,384
    Answers
    0


    I mix in some Bent Over Lateral Raises, and Face Pulls to hit the upper back but other then that there also worked in a good amount of pressing exercises like you said.
  3. Registered User
    Srt4Muscle's Avatar
    Stats
    5'10"  173 lbs.
    Join Date
    Nov 2011
    Age
    26
    Posts
    792
    Answers
    0


    Quote Originally Posted by AK4lyfe View Post
    I feel like I'm lacking in the middle of my upper back and in my rear delts. Can anyone give me some good mass exercises?

    My shoulder won't allow me to do overhead presses so I sub those with Arnold presses. And rows don't seem to hit it hard.

    Current back day:
    Deadlifts w/w/10/8/5
    Bent over rows:10/8/5
    Seated rows: 10x4
    Wide grip pull: 10x3
    i just built a shoulder workout yesterday in my own workout thread, turned out awesome at the gym today. if you can do arnolds then you can do a standing military press, today was the first day i did them. damn good lift, your elbows stay infront of you more than out to the side so less stress on you joints. we discuss a bunch of stuff in my thread, search opinions on a thread i built. just so you know i suck at building workouts apparently but a couple guys gave me some real insight on whats good and whats not good. im still in the process of building the whole workout. oh and watch the shoulder workout video i posted its so sick, although the guys on the forum ripped it apart and half of it was bad lifts. it was hella motivational...
    Corn is to popcorn as, prohormones are to steriods...
    •   
       

  4. Registered User
    draft91's Avatar
    Join Date
    Dec 2011
    Age
    23
    Posts
    16
    Answers
    0


    For me the best movement is close grip pull downs. And maybe superset with wide grip barbell rowing
  5. Registered User
    AK4lyfe's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2011
    Posts
    67
    Answers
    0


    Srt thanks for directing me towards that thread it was extremely helpful
  6. Registered User
    thegodfather's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Nov 2008
    Age
    35
    Posts
    1,045
    Answers
    0


    Rack pulls, Hanging high pulls, face pulls with rope.
  7. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Answers
    0


    Rows with the elbow flared out for high reps
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  8. Registered User
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Answers
    0


    Agreed with the face pulls comment. Barbell rows will make that area grow if you're doing them right. Also, again for rear delts, you could try one arm crossovers with the cable machine: http://www.exrx.net/WeightExercises/...mCrossRow.html They're awesome. But the aforementioned should take care of most problems.
  9. Registered User
    matt8483's Avatar
    Stats
    6'2"  220 lbs.
    Join Date
    Oct 2011
    Posts
    493
    Answers
    0


    Close grip pull ups or pull ups with a V handle if u got one. I love standing military presses. Bent over BB rows, close grip pull downs or pull downs with V handle
  10. Banned
    Tboz's Avatar
    Stats
    5'6"  192 lbs.
    Join Date
    Jul 2011
    Posts
    272
    Answers
    0


    I would try some wide grip pullups, face pulls, bent over db laterals
  11. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Snatch grip dead lifts, snatch grip rack pulls, snatch grip shrugs to add to the list
  12. Registered User
    monstermash's Avatar
    Stats
    5'10"  234 lbs.
    Join Date
    Mar 2009
    Posts
    2,990
    Answers
    0


    Here's a bunch of really good upper back workouts w/ explanation of the proper form.

    http://www.t-nation.com/free_online_...back_exercises
    :blindfold:
  13. Registered User
    Knowbull's Avatar
    Stats
    4'6"   lbs.
    Join Date
    Jan 2005
    Posts
    1,754
    Answers
    0


    Seated alternate dumbell press, reverse flys, supersets incline dumbell bench these seem to help without problems, facepulls and raises can hurt shoulders so not everyone can do them.
  14. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Not sure how face pulls will hurt the shoulder in relation to raises.

    here's how to snatch grip deadlift:

    http://www.t-nation.com/readArticle.do?id=4943293

    Br
  15. Registered User
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Answers
    0


    Quote Originally Posted by ZiR RED View Post
    Not sure how face pulls will hurt the shoulder in relation to raises.

    here's how to snatch grip deadlift:

    http://www.t-nation.com/readArticle.do?id=4943293

    Br
    I might give these another shot. Last time I used to do them I sprained my wrist, and apparently I was using too wide a grip lol
  16. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Quote Originally Posted by Torobestia View Post
    I might give these another shot. Last time I used to do them I sprained my wrist, and apparently I was using too wide a grip lol
    Do it, I love them. Pulled 350 for a double today snatch grip. Also helps if you use bumper plates that way you can drop it from the lockout rather than worrying about setting it down and expending energy on the eccentric.
  17. Registered User
    thegodfather's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Nov 2008
    Age
    35
    Posts
    1,045
    Answers
    0


    I did snatch deads and high pulls tonight. Love it.
  18. Registered User
    fadi's Avatar
    Stats
    6'1"   lbs.
    Join Date
    Jun 2004
    Age
    42
    Posts
    1,163
    Answers
    0


    Quote Originally Posted by ZiR RED View Post
    Do it, I love them. Pulled 350 for a double today snatch grip. Also helps if you use bumper plates that way you can drop it from the lockout rather than worrying about setting it down and expending energy on the eccentric.
    what makes snatch grip affect the back compared to regular DL grip?
  19. Registered User
    thegodfather's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Nov 2008
    Age
    35
    Posts
    1,045
    Answers
    0


    Quote Originally Posted by fadi View Post
    what makes snatch grip affect the back compared to regular DL grip?
    You're much lower in the hole regarding your starting position, and with the wide grip, it forces you to recruit more of your upper back to maintain the weight, especially in the beginning of the movement.
  20. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Greater overall trap fiber, rhomboids, and latissismus recruitment
  21. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Answers
    0


    Snatch-grip deads are a truly humbling experience at first...
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  22. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,479
    Answers
    0


    Face pulls, pullaparts, seated db power cleans, scarcrows
  23. Registered User
    Srt4Muscle's Avatar
    Stats
    5'10"  173 lbs.
    Join Date
    Nov 2011
    Age
    26
    Posts
    792
    Answers
    0


    I forgot my wraps last time I did snatch grip shrugs, so I did one set palms in, two sets power grip, two sets palms out. I been doing them for 2-3 weeks. I can really feel my whole upper back in each rep. When I switched my grip each lift felt so different but in a good way. I don't know how proper it was but I felt it was very effective. I was using lower weight than usual, 185, kept a slight hold at the top of each rep. Thanks to Zir Red for the recommendation.
    Corn is to popcorn as, prohormones are to steriods...
  24. Registered User
    The Cold's Avatar
    Stats
    5'9"  223 lbs.
    Join Date
    Jun 2011
    Posts
    32
    Answers
    0


    Standing wide grip trap rows on a low cable machine. They are a great finisher for snatch grip deads.
  •   

      
     

Similar Forum Threads

  1. Hurt my upper back
    By DerickVonD in forum Training Forum
    Replies: 14
    Last Post: 08-26-2009, 09:01 AM
  2. Upper back thickness
    By Rugger in forum Training Forum
    Replies: 15
    Last Post: 07-22-2009, 03:45 PM
  3. Getting upper back mass
    By machine528 in forum Exercise Science
    Replies: 21
    Last Post: 01-05-2008, 04:52 AM
  4. upper back
    By ohiostate2827 in forum Powerlifting/Strongman
    Replies: 9
    Last Post: 10-10-2007, 03:59 PM
  5. Upper Back = Headache?
    By SwordBurn in forum Exercise Science
    Replies: 6
    Last Post: 12-21-2006, 09:44 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in