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  • Upper back thickness exercises

    im thinking of ditching deads for my next blast because my lower back is greatly overshadowing my upper back. that and my upper back needs to get alot better.
    -right now i do barbell rows, t-bar rows and floor deads.
    - i was thinking of keeping t-bar rows, and barbell rows but im having trouble figuring out the 3 exercises i should do.
    - one more thing, what way should you do barbell rows to target the upper back more, right now i use an overhand grip slightly wider than shoulder width, pulling towards my lower abs, with my torso at approx 45 degree angle.
    thanks.

  • #2
    Originally posted by goliath23
    im thinking of ditching deads for my next blast because my lower back is greatly overshadowing my upper back. that and my upper back needs to get alot better.
    -right now i do barbell rows, t-bar rows and floor deads.
    - i was thinking of keeping t-bar rows, and barbell rows but im having trouble figuring out the 3 exercises i should do.
    - one more thing, what way should you do barbell rows to target the upper back more, right now i use an overhand grip slightly wider than shoulder width, pulling towards my lower abs, with my torso at approx 45 degree angle.
    thanks.
    Rack Deads have done wonders for both my and TLM's backs. They hit the upper back hard.

    As far as barbell rows, stay at a 45 degree angle like you are now, but row to your sternum instead of your lower abs.
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    • #3
      i cant seem to find the right groove for the rack deads the bar always gets stuck on my knees and then i have to move in a funny way just to get it to go below

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      • #4
        Then set up the power rack so the bar starts right at or just above the knees (but not half way up the thigh, right FH? LOL).
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        • #5
          Originally posted by The Munster
          Then set up the power rack so the bar starts right at or just above the knee.
          wouldnt that make the range of motion to short, i am under the impression that the proper way to do them is to go just below the shin. ive never done them but arent they another exercise for youre lower back

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          • #6
            No, from the knees is not to short. Rack deads do involve the lower back to some degree, but the benefit of doing them from the knees is most people can do far more weight than regular deads, thus they give the upper back a much larger work load.
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            • #7
              - thanks i will give those a try in my next cruise to see how i like them.

              - i was also thinking about either 1 arm dumbell row. or a machine row as an option, are these some good choices or are there any other options i can try.

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              • #8
                Originally posted by goliath23
                - thanks i will give those a try in my next cruise to see how i like them.

                - i was also thinking about either 1 arm dumbell row. or a machine row as an option, are these some good choices or are there any other options i can try.
                Personally, I like seated rows but you probably won't find a lot of DCers using them.
                I haven't done them in a long time except the other day when it was impossible to do T-bar rows at the time and I had to just pick something, get it done and get the fuck out of the gym because it was pissing me off.
                If you set your torso at the right angle and use the right handle, you can load up pretty heavy and get some good use out of them. But, they are not going to replace things like bent over barbell rows (free or smith), t-bar rows and deadlift varieties.

                I don't like 1 arm DB rows. Not sure why, exactly, just never been a fan.
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                • #9
                  I dont mean cable rows, i was thinking about 1 arm machine rows where youre chest is braced against a pad and youre sitting on a bench.

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                  • #10
                    It depends what kind you're talking about. If you're talking about Nautilus, I wouldn't. That thing's a piece of shit IMO and doesn't work the back nearly as well as a DB row would (it's free weight alternative).

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                    • #11
                      Hey Munster, if I were to do rack deads slightly above knee level, would it still be hitting my lower back hard? because rack deads are pretty much the only exercise that i have that works my lower back.
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                      • #12
                        Originally posted by USMuscle9403
                        It depends what kind you're talking about. If you're talking about Nautilus, I wouldn't. That thing's a piece of shit IMO and doesn't work the back nearly as well as a DB row would (it's free weight alternative).
                        its not a nautilus, hell ive never even seen a nautilus machine. my gym is pretty crappy and the row machine is no different.
                        - would corner rows with a long bar be a good option even if im already t-bar corner rows.
                        im really trying to find exercises that will target my middle upper back.
                        Last edited by goliath23; 11-19-2004, 12:25 AM.

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                        • #13
                          Corner rows are awesome, I highly recommend them.

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                          • #14
                            Originally posted by USMuscle9403
                            Corner rows are awesome, I highly recommend them.
                            ya i love them, but i already do them with the close handle so would doing them with a long bar be useless or is it different enough.

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                            • #15
                              Don't frown on too many movements as there's gonna be times when we'll need an option to switch to. I agree about doing Rack Deads or Rack Drag Deads but any type of row or dead will do the trick.
                              ain't it the shit? Just wait til you guys/gals see some of the strength jumps lol..and the size you put on!
                              Good luck
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