Upper Back

AK4lyfe

AK4lyfe

New member
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 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.
 
AK4lyfe said:
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
Click to expand...

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...
 
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: Invalid Link Removed They're awesome. But the aforementioned should take care of most problems.
 
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
 
Here's a bunch of really good upper back workouts w/ explanation of the proper form.

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

here's how to snatch grip deadlift:

Invalid Link Removed

Br
 
ZiR RED said:
Not sure how face pulls will hurt the shoulder in relation to raises.

here's how to snatch grip deadlift:

Invalid Link Removed

Br
Click to expand...
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
 
Torobestia said:
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
Click to expand...

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.
 
ZiR RED said:
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.
Click to expand...

what makes snatch grip affect the back compared to regular DL grip?
 
fadi said:
what makes snatch grip affect the back compared to regular DL grip?
Click to expand...

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.
 
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.
 
You must log in or register to reply here.
Back
Top